Table 5.
Rehabilitation Progression Days 22-60
| PAIN/EFFUSION MANAGEMENT | |||
| RICE p.r.n | |||
| SAILING-SPECIFIC | |||
| Simulated hiking | |||
| 5 bouts of 5, 4, 3, 2, 1 min | |||
| Upper body pulling exercises in hiking position | |||
| Cross body cable rows | |||
| Unilateral rows | |||
| Mainsheet pulls overhead | |||
| ENDURANCE | |||
| Warm-up cycling progressed to full aerobic sessions (10 min progressed to 30 min) | |||
| STRENGTH | |||
| Closed-Kinematic Chain PREs and OKC Quadriceps Exercises | |||
| Exercise | Sets × Reps | Load | Rest |
| Body Weight Step Ups 30min | 3×12 | -- | 45s |
| Weighted Walking Lunges | 3×12 | 60lbs | 30s |
| Weighted Walking Lunges with Twist | 3x12 | 50lbs | 30s |
| Body Weight Squats on _ balance ball | 3×12 | -- | 90s |
| Standard Squat with resistance | 3×14 | 180lbs | 90s |
| OKC Leg Extension | 3×14 | 120lbs | 30s |
| Unilateral OKC Leg Extension | 3×14 | 75lbs | 30s |
| Leg Press | 3×14 | 360lbs | 90s |
| Bilateral Leg Curl | 3×14 | 120lbs | 30s |
| Unilateral Reverse Leg Curl on ball | 2×14 | -- | 120s |
| OKC Hip abduction/adduction/flexion/extension | 3×14 | 108lbs | 60s |
| MOBILITY/FLEXIBLITY | |||
| Maintain patellar mobility | |||
| Maintain flexion ROM | |||
| Hamstring Quadricep Iliopsoas Gastroc/Soleus stretching | |||
| NEUROMUSCULAR RE-EDUCATION | |||
| Single leg balance advance to Eyes open for 3 bouts in 60s with 90s rest | |||
| Eyes closed for 3 bouts in 40s with 120s rest | |||
| Unilateral compliant surface training with medicine ball catch/throw or trainer perturbations | |||
| Progressed from 2.2lb to 8.8 medicine ball for 3 bouts in 30s with 90s rest | |||
| Squats on _ stability ball with medicine ball catch/throw | |||
| Progressed from 2.2lb to 8.8 medicine ball for 3 bouts in 30s with 90s rest | |||
| CONDITIONING | |||
| Road Bike progressed to 60min | |||
| Running Treadmill progressed to 30 min | |||
| Progress to sprinting 75m × 3 @ 100% full speed | |||
| Upper body and core program | |||
| Agility quick feet ladder progression 3 bouts 35s 90s rest | |||
| Side shuffling @ 50% full speed 3 × 10m Bilaterally 15s rest | |||
| Progressed to full speed 3 × 10m Bilaterally 30s rest | |||
| High knees 3 × 10m 30s rest | |||
| Kick the Can 3 × 10m 30s rest | |||
| Plyometrics-line jump forward 3 × 15 contacts 90s rest | |||
| Progressed to forward + lateral line jumps 6 × 15 contacts 15s rest | |||
| ON WATER | |||
| Sailing in all conditions progressed from moderate to heavy conditions (moderate hiking demand progresses to heavy in greater than 14 knots windspeed10,11) | |||
| d/c bracing for all activities as of week 5 | |||