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Knee Program

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6’2 dominating taller players. Jalen Brunson train

6’2 dominating taller players. Jalen Brunson trains his feet like this. 🏀

A small guard who wins with footwork, and look at how much time goes into his feet:

1. Single-leg balance while catching and throwing: steady when your focus is elsewhere

2. Staggered stance weight shifts: controlling force foot to foot

3. Big toe work: where your first step pushes off

4. Full range calf raises: your calf absorbs landing so your knee doesn’t take it all

5. Rotations while holding the arch: the foot stays strong while the body turns

6. Controlled ankle circles through full range

Why a physio cares 👨🏽‍⚕️ : when your arch collapses on a landing, your knee often caves in with it. Strong feet, happier knees 🦵🏼

Coming back from knee pain? Start these on the floor before an unstable surface.

💾 Save this ·

📤 Send it to a guard on your team

Follow @deep.physiotherapy

📍 Movement Clinic Merlin | Amsterdam

#jalenbrunson #knicks #footstrength #kneepain #basketballtraining

Back stiff after pickup? 3 moves I’d do tonight. 🏀

Back stiff after pickup? 3 moves I’d do tonight. 🏀

Basketball is full of twisting: shooting, passing, cutting, boxing out. When your upper back and hips don’t rotate well, your lower back often ends up doing more of the work.

1. Supine low back rotation: knees drop side to side, slow and controlled

2. Scorpions: face down, swing one leg across and back

3. Thread the needle: on all fours, reach one arm under and through, then open up

Try this daily or before or after you play.

💾 Save this for after your next run

📤 Send it to the teammate who’s always stretching his back

Follow @deep.physiotherapy

📍 Movement Clinic Merlin | Amsterdam

#lowbackpain #backmobility #basketball #hooper

🚶🏽‍♂️ DAY IN THE LIFE OF DEEP PHYSIO : PART 2 🚶‍♀️

🚶🏽‍♂️ DAY IN THE LIFE OF DEEP PHYSIO : PART 2 🚶‍♀️

Come join me for the day ✌🏽

Let me know if yall dig these and I’ll make more 🙏🏽

#godeep #golive

🩻 CLEAR SCAN BUT HAVE PAIN? 🩻 Your scan is clear.

🩻 CLEAR SCAN BUT HAVE PAIN? 🩻

Your scan is clear. Your knee still hurts. Here’s why..

→ Scans show structure, not function

→ Pain can persist even after tissue has healed, if load capacity was never rebuilt

→ Weak hips and quads keep recreating the same strain pattern

→ Jumping athletes need sport-specific reloading, not just generic clinic exercises

The fix isn’t waiting for the pain to go away on its own. It’s rebuilding capacity so your knee can handle what your sport demands.

Save this if your scan says “fine” but your knee disagrees

Follow @deep.physiotherapy for the full picture on jumping-athlete knee pain

📍Movement Clinic Merlin | Amsterdam

#kneepain #patellartendon #jumpersknee #kneerehab

🦶🏽 CHRONIC ANKLE INSTABILITY 🦶🏽 I had chronic an

🦶🏽 CHRONIC ANKLE INSTABILITY 🦶🏽

I had chronic ankle instability. Here’s how I fixed mine, and hundreds of others. 🏀🏐

Most people get told they just have “weak ankles.” But usually the first sprain was never fully rehabbed. The pain went away, and the balance, strength and reaction time never came back.

Here’s the order I followed:

1. Work out when it started and whether you ever rehabbed it

2. Test it: knee-to-wall mobility, balance with eyes closed, single-leg calf raises

3. Mobility first, then balance

4. Then strength for the outside of the ankle and calf

5. Then landing, hopping and cutting

Pain going away isn’t the same as the ankle being ready.
Comment “ANKLE” and I’ll send you the 3 tests I use to see if your ankle is actually ready. 📥

💾 Save this for the next time it rolls

Follow @deep.physiotherapy for knee and ankle rehab for hoopers and volleyball players

📍 Movement Clinic Merlin | Amsterdam

#anklesprain #anklerehab #chronicankleinstability #anklestability

Return stronger.
Perform better.

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