It's been a short week here after the long weekend. I am curious what everyone has had as a big win for their week. For me it has been that I've been able to stay moving every day even on a deload week from training. I also have an event coming up where I am doing the bike leg of a Triathlon this weekend which is exciting. What's everyone else's win been like this week?

You may have seen that Bills WR Khalil Shakir recently suffered a high ankle sprain. Let’s break down what that actually means, and what recovery looks like for an athlete at his level — and for the rest of us, too. 🧠 What is a High Ankle Sprain? A high ankle sprain affects the syndesmosis — the strong ligaments that hold your tibia and fibula together just above the ankle. It’s different (and usually more serious) than a typical lateral ankle sprain. It often happens when the foot is twisted outward while planted (think: cutting, tackling, getting rolled up on). 🏃‍♂️ What Does Rehab Look Like? Rehab is broken down into 3 phases: 1. Acute Phase (0–2 weeks): - Focus on protecting the joint, reducing swelling and pain - Boot or brace, sometimes crutches - Light isometrics and gentle ROM to avoid stiffness 2. Subacute Phase (2–4 weeks): - Restore mobility (dorsiflexion, plantarflexion) - Build ankle strength around the calf muscles to reduce compensation(calf raises, resistance bands) - Add balance + proprioception (foam pad work, single leg stance) 3. Advanced/Sport Phase (4+ weeks): - Dynamic movements (hopping, jumping, cutting) - Change of direction drills and sport-specific footwork - Athletes must return to full speed without pain or compensation - These movements will be monitored with gradual increases in on field work to properly allow the tissue to heal ⏱️ Return to Play Timeline - Most NFL players are back between 4–6 weeks - Lighter sprains may return sooner, more severe ones can take 8+ weeks - Non-surgical treatment often leads to faster return compared to surgery 🚧 Limitations After Return Even after returning, a player like Shakir may still face: - Reduced explosiveness off the injured foot - Slight hesitation with cutting or planting - Risk of reinjury if not fully stable - May require bracing or taping for support But the good news? Research shows ~99% of athletes return to play, often at their previous level — especially when rehab is well structured and progressed properly.

Notable players injured early in training camp over the last week with players like Justin Jefferson and Christian Gonzalez missing time due to a hamstring strain. So what does that mean? Strain = muscle damage, not to be confused with a sprain which damage to the ligament(connects bone to bone). It’s a tear in the muscle — usually from sprinting, overstriding, or decelerating too hard. You’ll feel a sharp pull or pop in the back of your thigh. We grade these on a scale from 1-3. Mild = 1–3 weeks Moderate = 3–8 weeks Severe = 2–3+ months (sometimes surgery) But rehab isn’t just rest. You need to rebuild from the ground up. 🛠️ Rehab Progression: 1. Mobility – gentle stretching, nerve glides, hip extension openers (e.g., couch stretch) 2. Isometrics – hamstring bridge hold, prone banded holds 3. Eccentric loading – single-leg RDLs, slider curls, Nordic lowers (as tolerated) 4. Return to sprinting – build with A-skips, tempo runs, resisted sprints 🔁 Control > Load > Speed. That’s how you stay out of the cycle. Drop below what injury you think has been most significant through NFL camp so far? No @Maxwell Riseman turns out it’s not Justin Fields

Whether it’s a sore knee from your playing days or a shoulder that’s never been the same — drop it below. Let’s talk about what actually helps.

NFL season is fast approaching with training camp for a lot of teams starting next week so before the season begins I want everyone to drop below what their favourite team is and also a prediction of what we predict for the upcoming season. My personal team is the colts and I personally think this season is going to be a disaster. I think they have a lot of talent on their roster but uncertainty at QB is not going to help them at all. I also believe that if things to not go as planned there could be a lot of changes at coach, GM, etc. Whats everyone else’s predictions? Who’s your team?