The Cruciate Club Podcast

Arun Gray
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  • Fitness

Your ultimate resource for ACL injuries, recovery, and rehabilitation. Whether you're dealing with an ACL tear, preparing for surgery, or navigating rehab, this podcast offers expert advice, proven exercises, mental strategies, and injury prevention tips. Hosted by a seasoned sports therapist, we explore the latest research, share inspiring recovery stories, and interview experts to help you rebuild strength, confidence, and mobility. Tune in for actionable insights along recovery journey. Follow now & take the first step toward a stronger you! More resources: http://stan.store/aginjuryrehab

Episodes

  1. Apr 13

    Nervous about ACL surgery? Listen to this. (E008)

    Got ACL surgery coming up and feeling anxious about it? You're not alone — and in this video I'm going to walk you through exactly how to prepare so you go into surgery feeling confident, not terrified.I cover everything: the prehab work you should be doing before your operation, what to have ready at home, the questions you need to ask your surgeon, and why having a rehab plan in place before surgery day makes a huge difference to your recovery.🎁 FREE RESOURCE — ACL Injury Survival GuideDownload my free ACL Survival Guide for timelines, nutrition tips, do's & don'ts, and more:👉 https://bit.ly/4rbS3rc⏱ CHAPTERS0:00 – Introduction0:45 – Free ACL Survival Guide1:15 – Why preparation changes everything2:00 – Prehab: what to do before surgery & why3:45 – Your pre-surgery shopping list5:00 – Questions to ask your surgeon6:15 – Why you need a rehab plan before surgery day7:30 – Recap & next steps🛒 RECOMMENDED PRODUCTS (affiliate links — I earn a small commission at no cost to you)- Products: https://www.amazon.co.uk/shop/aginjuryrehab/list/1BQH5DRQMMG16?ref_=aipsflist- Supplements: https://www.amazon.co.uk/shop/aginjuryrehab/list/155DZ0KIRPC2Z?ref_=aipsflist📋 STRUCTURED REHAB PROGRAMMEIf you want a complete, phase-by-phase rehabilitation programme to follow from day one post-op all the way through to return to sport, check out the ACL Recovery Roadmap:👉 https://aclrecoveryroadmap.lovable.app📱 FOLLOW & CONNECTWebsite: https://www.aginjuryrehab.co.ukSkool Community (free to join): http://skool.com/acl-recovery-roadmap-8783/---#ACLSurgery #ACLRecovery #ACLRehabilitation #KneeInjury #ACLReconstruction #Prehab #KneeSurgery #SportInjury #ACL #KneeRehab

  2. Apr 6

    How to straighten your knee after ACL surgery (E007)

    KneeROM - Knee mobility tracker: http://kneerom.lovable.appIf you can’t fully straighten your knee after ACL surgery, you’re not alone.Many people get stuck a few degrees short of full extension during early ACL rehab — and this can seriously slow your recovery if you don’t fix it early.In this video, I explain:• Why it’s so difficult to regain full knee extension after ACL surgery• The most common causes of extension loss (swelling, scar tissue, muscle guarding)• Why full knee extension is critical for normal walking and long-term recovery• The best exercises to regain knee extension safely• When you should speak to your surgeon about extension problemsRegaining full extension is one of the most important milestones in ACL rehabilitation, and losing it early is one of the most common complications after surgery.If you want to walk normally, progress your exercises, and reduce long-term knee problems, you must prioritise extension early in your recovery.📥 Free ACL Survival GuideDownload the ACL Survival Guide to understand the full rehab process and avoid common mistakes during recovery.➡️ https://bit.ly/4rbS3rcThe guide covers:• ACL recovery timeline• Rehab tools that speed recovery• Key nutrition tips for healing• Daily ACL recovery checklist• Common rehab mistakes to avoid📈 Structured ACL Rehab ProgrammeIf you want a step-by-step ACL rehab roadmap, including progression testing and full exercise programmes:➡️ http://aclrecoveryroadmap.lovable.appThe programme guides you through progressive rehabilitation phases designed to safely rebuild strength, stability and mobility after ACL injury.👋 About ArunI'm a is a UK sports therapist specialising in ACL rehabilitation, helping patients regain strength, mobility and confidence after knee injuries.

  3. Mar 30

    Knee Mobility After ACL Surgery: Week by Week (E006)

    My knee ROM tracking app: http://kneerom.lovable.appAfter ACL reconstruction, one of the biggest questions patients ask is:“How much should my knee bend… and how straight should it be by now?”In this video, I break down realistic week-by-week range of motion goals after ACL surgery — including both flexion (bending) and extension (straightening).I cover:• When you should achieve full extension• Flexion targets by week (0–12 weeks)• What changes if you’ve had a meniscus repair• Red flags to watch for• When you should be concernedRemember — rehab should always be criteria-based, not purely time-based. But understanding typical benchmarks helps you know whether you're roughly on track.If you're struggling with stiffness, swelling, or feel like you're falling behind, this will give you clarity and direction.🎯 Free ResourceUse my knee mobility tracking app here:👉 http://kneerom.lovable.appPrint it. Track it. Stay accountable.📘 Need a Structured Plan?If you want a step-by-step, criteria-based ACL rehab programme that guides you safely through each stage:👉 ACL Recovery Roadmap:http://aclrecoveryroadmap.lovable.app⚠️ Always follow your surgeon’s or physiotherapist’s specific advice, especially if you’ve had additional procedures like meniscus repair.

  4. Feb 21

    Front of Knee Pain After ACL Surgery - What's Really Going On? (E005)

    Experiencing sharp pain at the front of your knee during ACL rehab? You’re not alone — and it doesn’t automatically mean something has gone wrong. Anterior knee pain is one of the most common setbacks people experience after ACL surgery. It often appears just as rehab is progressing well, which makes it even more frustrating. In this episode, I break down: • Why front of knee pain happens after ACL reconstruction • The role of quad weakness and patella tracking • Why it’s common with patellar tendon grafts (but not limited to them) • What you should adjust immediately in your rehab • How to calm symptoms without losing progress This episode will help you understand the difference between irritation and injury — and give you confidence in how to move forward. If you want a structured, criteria-based ACL rehab plan that tells you exactly when to progress safely, you can find my ACL Recovery Roadmap below. 🎯 ACL Recovery Roadmap 📘 Free ACL Survival Guide Remember: ACL rehab should be criteria-based, not time-based.

  5. Feb 14

    Think You’ve Torn Your ACL? 7 Key Signs & Symptoms (E004)

    If you’ve injured your knee and you’re wondering, “Did I just tear my ACL?” — this episode breaks down the key signs to look for. ACL tears don’t always look dramatic. Some people hear a pop and can’t walk. Others limp off the pitch and feel “okay” a few days later. Understanding the pattern of symptoms is crucial. In this episode, knee specialist Arun explains: • The classic “pop” sensation • Rapid swelling and what it means • Knee instability and giving way • Why pain level can be misleading • Loss of range of motion • When you should get assessed If you’re unsure about your injury, this episode will help you think clearly and decide your next step. Need Support With Your ACL Recovery? Join my free ACL community where we discuss: • Surgery vs non-surgery • Rehab phases • Return to sport testing • Building strength safely • Regaining confidence 👉 Join the Cruciate Club Community here You can also download my free ACL Survival Guide here ACL injuries are serious — but manageable with the right plan. Follow/subscribe to the podcast for evidence-based ACL guidance and practical recovery advice. Check out my ACL injuries blog.

  6. 12/20/2024

    ACL Treatment Options Explained (E003)

    In this episode, we explore the two main approaches to treating ACL injuries: surgical and non-surgical options. From rehab programs and bracing to ACL reconstruction surgery, I break down what each treatment involves, who it’s best suited for, and how to decide which path is right for you. Whether you’re recovering from an ACL tear or supporting someone who is, this episode provides valuable insights to help navigate the road to recovery. Tune in now to learn more about managing ACL injuries and making informed treatment decisions! Get me ACL Recovery Roadmap programme and other resources here: http://stan.store/aginjuryrehab

  7. 12/13/2024

    All about the ACL (E002)

    In this episode, I take an in-depth look at the ACL (Anterior Cruciate Ligament) – one of the most important structures in the knee. Learn about its anatomy, function, and why it’s so commonly injured in sports and daily life. I’ll also discuss what happens when the ACL is damaged, including common symptoms and associated injuries, and provide an overview of other key knee structures like the meniscus, PCL, and collateral ligaments. Whether you’re an athlete, recovering from an ACL injury, or just curious about knee health, this episode is packed with valuable insights to help you understand the foundation of knee stability. More resources: http://stan.store/aginjuryrehab

  8. Season 1, Episode 1 Trailer

    Introduction to The Cruciate Club Podcast (E001)

    In this first episode, get to know The Cruciate Club Podcast and what it’s all about. Host Arun Gray, an experienced sports therapist and S&C coach, shares why he started this podcast and his passion for helping people recover from ACL injuries. Learn what you can expect from future episodes, including expert advice, rehab tips, inspiring recovery stories, and interviews with professionals. Whether you’re recovering from an ACL tear, preparing for surgery, or supporting someone on their journey, this podcast is here to guide you every step of the way. More resources: http://stan.store/aginjuryrehab

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    7 Episodes

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About

Your ultimate resource for ACL injuries, recovery, and rehabilitation. Whether you're dealing with an ACL tear, preparing for surgery, or navigating rehab, this podcast offers expert advice, proven exercises, mental strategies, and injury prevention tips. Hosted by a seasoned sports therapist, we explore the latest research, share inspiring recovery stories, and interview experts to help you rebuild strength, confidence, and mobility. Tune in for actionable insights along recovery journey. Follow now & take the first step toward a stronger you! More resources: http://stan.store/aginjuryrehab

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