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Rehab progression, Madrid (2026)

24/02/2026

🙋🏻‍♂️ INTERESTING FACTS ABOUT THIS PATHOLOGY & RATIONALE BEHIND THE CHOSEN EXERCISES?

Tennis elbow should be treated differently from Achilles or Patellar tendon issues, because it's a positional tendon (doesn't require ''springy'' features, and it tends to undergo ISO contractions more frequently - e.g. in actions like gripping). It should be treated mostly isometrically (lighter load first), without heavy wrist extension stuff (because that is more unnatural for this part of the body). Avoid hard gripping in the beginning (can be flared up). Avoid even a little painful activities/exercises (no more than 2 out of 10) in the beginning because it can be flared up easily. Rehab should last 6-8 weeks. If not getting better refer to doctor. It can be a neural cause - usually a chronic issue (compared to Achilles or Patellar tendon), everything can be fine with tendon. It can be also an acute flare up (gardening longer, holding something longer, labor and machinery work...). In this case, just rest a few days. Shockwave therapy doesn't work for lateral epicondylitis). Research shows that exercise therapy doesn't help that much, but it's important long-term. These people usually have weak shoulders, triceps and biceps, so strengthening these areas is important long-term. Around 80% of these people get recovered on their own with time (can be up to 1 year) without even doing any treatment (faster with treatment in most cases, not to mention other benefits of proper treatment). PS: The video is 3-4 times sped up (exercises should be performed slowly, 4-6s conc./ecc.). Increasing speed (and a bit external load) over time…

1. Middle finger needs to be involved when doing exercise therapy (that’s why an open hand displayed pos.). 1-2 minutes is recommended (30-50% of MVC). Easy to measure % with dynamometer (biofeedback). Great in the beginning of rehab.

2. Supination is more painful (just avoid more than 2-3 out of 10 pain in the beginning). Anyway, better for the second rehab stage.

3. Great for any rehab stage (choose harder progression vars in the later stages). Soft ball gripping in the beginning. It’s important to train the entire limb complex! PS: Gripping ISO hold exercise progression is also very important (e.g. 1-arm climber hold with 40% of BW)!

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

⭐️ If this feels like a perfect mix for you, try it out and let me know how it goes!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have “Tennis elbow” (lateral epicondylitis). Feel free to comment, suggest, or ask anything (I didn’t cover many things, only basic stuff - including exercises)!

Yours in progress⬆️on,
Luka

20/02/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Overhead lift and horizontal ABD are where AC joint OA normally hurts the most, because it’s where the movement and compression is at its highest (and OA doesn’t like it often). All we can do is to strengthen non-painful positions, and smartly progress towards provocative moves/positions. We simply cannot cure this condition 100%, but we can make shoulder less painful and more functional. There’s no specific AC joint OA protocol, and we need to treat it as almost any other shoulder pathology (building non-painful ROM and strength over time). It’s also important to say that his anterior labrum is a bit torn, as wells as having supraspinatus tendinopathy! This displays importance of at least posterior cuff strengthening (as well as being careful about anterior labrum provocation), which his second part of the program is consisted of! PS: The video is 2-4 times sped-up! His goal is back to golf and padel, so…

1. All the cuff strength in various contraction types!

2. The same here, plus adding focus on serratus ant. as well!

3. Sagittal and frontal plane cuff reactive activation/stability.

4. All the cuff reactive activation in a fun way (partly paying attention to the secondary task, so the first task should be lighter).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 3-5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have AC joint OA (at least). Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

18/02/2026

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute, or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

This is my client, football player, at month 8 post ACLR. He already passed all the RTRS tests, and he is allowed to train with the ball (no max intensity). Sure, these 3 exercises are mostly for quads, when it comes to different sporting demands. Don’t forget to include other important stuff in your program (heavy, fast, and co-contr. calf work; heavy, co-contr., and quick hams work; unpredictable landing and COD variations…). PS: I posted about him numerous times, so if interested in the previous rehab phases - you can find them in my feed…

1. Quick 1-step deceleration. Training quads to decelerate (as well as foot-knee impact). Intentionally not leaning torso forward that much in order to focus on quads even more. Pull the client faster over time!

2. Great BW pistol squat variation (more quad-dominant; and even more when putting a wedge under the heel), where max ROM is desired. Not easy even without an external load added. Hold something for stability because good (big) muscles activation is the main goal!

3. Not easy because it’s done single-legged. Bigger horizontal hops / quick decel. / COD / accel. / repeat. A bit of creativity and specificity the same time (can be harder than real situations in football though, when done right & with high intensity).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise. In that case, something in your rehab isn’t going great… Calm it down, and build it up!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have issues or questions close to the end of ACLR rehab (1-2 months before the end). Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

17/02/2026

⭐️ I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program! Other part was consisting of co-contraction variations, plyo progression etc…

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Not all the painful shoulders have a diagnosis, or at least we don’t know the right cause (maybe there are few of them..). But, our goal is to try to find the weak links and work on it, till we see improvement. It requires time, education, belief, reassurance, small lifestyle adjustments, consistency… She recently had Golfer’s and Tennis elbow, which probably means intermuscular coordination is something worth working on! She felt pain after a Padel match, weeks ago… Padel requires quick intermuscular/interjoint coordination and quick cuff activation and control, in order to keep the ball relatively inside the socket. Her arms are weak in general, including shoulders. The majority of non-soecific shoulder issues (including pain) are rotator cuff related! PS: The video is 3-5 times sped up…

1. Serratus and posterior cuff activation, great for general shoulder health. Palms back to train humero-scapular variability (increasing options for load sharing at least).

2. Easier variation of reactive cuff activation, changing angles is important, first sagittal and then frontal - more specific plane. More overhead over time…

3. Posterior cuff concentric F. (high elbow pos.), and subscap. quasi ISO…

4. Infraspinatus F., as well as all the cuff muscles with rhythmic stability. Laying position helps because it activates delts less!

5. Posterior cuff concentric F., and all the cuff reactive act. with RS. Laying pos. always easier (G forces help). Changing planes of motion is always great!

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have non-specific shoulder pain. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

12/02/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Pain while dressing up as well, which is the most important thing for her to solve! The main goals during rehab is all the cuff muscles strength and sh. stability, as well as improving scapular protraction and UR! It’s a very difficult case as there’re systemic issues as well… PS: The video is sped up 4-6 times.

1. Scapulo-humeral variability, as she felt stiffness there during assessment. Also, cuff and serratus F.

2. Multiplanar sh. stability (careful with ROM and capsule irritation).

3. Triceps and posterior cuff F. Important co-contraction var.

4. G forces making it more secure and less painful while doing controlled rotations (exploring max ROM and stabilizing the same time). Grip increases cuff act. further.

5. Great and safe CKC stability and serratus var.

6. The same as 4 but more challenging as we have RS involved.

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

09/02/2026

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

A lateral ankle sprain is the most common ankle injury and usually happens when the foot rolls inward (inversion), overstretching or tearing the ligaments on the outside of the ankle. PS: This exercise selection is far from everything you need to do to rehab ankle sprain, remember it’s only for increasing lateral tissue capacity (you also need to add sagittal plane ROM recuperation, increasing medial tissue capacity if needed, entire lower limb strength and intermusc. coordination, balance and plyometric progression). Anyways, the treatment is always individual (an individual approach)!

1. The easiest one for tissue, controlling the load.

2. More frontal plane ankle ROM but less loaded (BW is over the left leg).

3. Same, but increasing ROM with a wedge now.

4. Loaded heel inversion, more load over the right leg now (double-legged first).

5. Same, but increasing ROM with a wedge now.

6. Loading it more with this variation (no full BW over the leg though).

7. Now a bit more load over the leg (not straight knee though).

8. Carefull with this one as it can be very uncomfortable (loading more sensitive tissue, load it progressively).

9. Plyometric progression, provoking lateral ankle tissue to react and stabilize fast - careful here (wedge is provoking sprain). Very useful for unexpected sports situations (this is the first/easiest progression for sure…).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have recurrent ankle sprain issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

06/02/2026

🙋🏻‍♂️ The hamstring muscle most often pulled (strained) is the biceps femoris, especially its long head. Location: upper back of the thigh, near the sit bone. This is the most frequent site, especially in sprinting and explosive movements. This makes sense, as this muscle works very hard during sprinting (at least), and weak adductors don’t help at all! Hip extensors are very engaged during sprinting, and getting them strong (including adductors) will help reducing hams pull risk! When we flex hip and extend knee during sprinting, that’s where long head works a lot (ecc.) and where we need glutes and adductors to supoort hams by taking a part of load/tension (load sharing).

⭐️ PS: Actually only Adductor magnus (hamstring part) extends the hip, the biggest one (besides adduction and a bit flexion). It acts similarly to the proximal hamstrings. Also, when it comes to the hinge vars, for the part of the lift in which the knee is extending, the hamstrings will not contribute to hip extension. Maybe they work in some parts of the lift, but certainly not in all parts. That's a general principle of two-joint muscle behavior. Last but not least, training adductor magnus with hip adduction helps with hip extension strength, but only if the hip adduction exercise really does train the adductor magnus and not the other adductors instead. Anyways, training it with hinge is more specific…

📢 My friend, if you liked the post, I want you to share it with friend(s) who have reccurent hams strains/issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

05/02/2026

🙋🏻‍♂️ Right knee ACLR, almost 7 months post-op. I posted many times about him, so you can look back in my feed if interested. He PASSED all the tests except hams LSI (very close though), which means he can start restricted football training (no max intensity, no competition, lighter/med. COD drills, shooting and other football skills). We need to keep good gym training at least 2 months more for sure! PS: The video is 2-4 times sped up! Also, soleus F is missing, which is something we will do during RTS assessment (among other tests)…

⭐️ Results: Quad strength = 89% LSI (>85% is enough to pass); Quad torque = 4.16 Nm/Kg (RTS criteria: should be at least 3.0Nm/Kg for males); Hams strength = 80% LSI (>85% is enough to pass); Hams torque = 1.9Nm/Kg (RTS criteria: should be >2.0Nm/Kg for males); SLVH = 93% LSI (>85% is enough to pass); Tripple hop for distance = 93% LSI (>85% is enough to pass); SLH = 97% LSI (>85% is enough to pass); Knee tolerant of straight line running = No effusion; Knee tolerant of planned COD running = No effusion.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have/had ACLR. Feel free to comment, suggest, or ask anything (I didn’t cover many things, e.g. norms/performance criteria for young pro footballers)!

Yours in progress⬆️on,
Luka

04/02/2026

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ Ankle sprain is the most frequent sports injury, and rehhabing it well is important (most athletes don’t do or finish rehab well). Make sure to promote pronation and supination moves (depending what’s missing), along with other mobility and strength moves. …The first rehab stage is reserved for regaining mobility and basic ISO strength (while calming ankle the same time), the second one for basic sagittal plane dynamic strength (working on mobility and strength the same time, often within the same exercise), the third one for involving other planes of motion (including tougher balance vars). And, at the end, plyometric and COD progression…

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

⭐️ If this feels like a perfect mix for you, try it out and let me know how it goes!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

01/02/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab.

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

The video is 2-4 times sped up! This part of the prgram was performed in the beginning of month 4 post-op, so we should be careful about giving these exercises earlier! PS: The injury happened (knee twist) while playing padel (internal meniscus repair, posterior horn; and medial collateral lig. elongation). She has a history of ACLR on the same leg. The main goals: Back to tennis and padel!

1. Biofeedback - measuring contact time, stabilization time, both landing forces… Tracking results; great for meniscus (later stages) rehab.

2. Positive shin angle w/straight torso (foot pronation and balance work, as well as quads).

3. Single-legged balance, power, quick frontal plane knee stabilization…

4. Overcoming ISO (lateral F, great for oversupinated foot, as well as knee health in general). 5-7s max int. pushes.

5. Vertical to horizontal single-legged hops, important exercise for rehabbing knee (as well as ankle & foot)!

6. Arms up, no help. Tougher than it looks! Fast hams ecc. is very “fast-running specific”.

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

28/01/2026

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab. Always do assessment first!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

The video is 2-5 times sped up! This is a smaller part of her 3rd rehab stage, there was many “sport-specific” stuff as well…

1. Left arm - force transfer between joints and GH joint stability in throwing-specific pos., right arm - rotator cuff strength (particularly supraspinatus)!

2. All cuff stability and biceps as well (make sure forearm is supinated, her first set was neutral pos. though).

3. Aggressive shoulder stability with cuff strength.

4. 2-plane specific pos. shoulder stability.

5. Same here, just more extreme position (reactive stab. without visual contact, actually most exercises)…

6. Tougher than it looks (G forces help though). Multiplanar reactive stability…
👇🏻
‼️ ASK ME IN COMMENTS MORE, I DID NOT TELL YOU EVERYTHING FOR A REASON 😁…

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

Rehab progression

24/02/2026

20/02/2026

18/02/2026

17/02/2026

12/02/2026

09/02/2026

06/02/2026

05/02/2026

04/02/2026

01/02/2026

28/01/2026

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