#Prehab

[pernillemagda]

This video with Magda 🥰

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But the ball is the best part...

"It's a part of my prehab" "I don't have time for this"

Look how cute she is in the last clip 🥰

[projectbatman193]

Slow and steady wins the race 🐢💪🏼🦇

Still recovering from injury but slowly and patiently getting there.

[physicaltherapistsnyc]

"Get ready to reconstruct"! ACL reconstruction can be a daunting surgery and waiting for the big day can be even harder. Research shows participating in prehabilitation before surgery might improve your outcomes. Call Evolve Physical Therapy in Brooklyn Today to schedule your first appointment! 1-718-258-3300

physicaltherapy #sportsPT #sportsphysicaltherapy #DPT #Brooklyn #physicaltherapists #wellness #fitness #NYC #prehab #acl #anteriorcruciateligament #aclrepair #aclreconstruction #aclsurgery #aclsurgeryrehab #aclsurgeryrecovery #aclphysicaltherapy #aclphysiotherapy

[coolasakuhncumber]

At my last 'prehab' session this morning and my blood pressure is lower, blood oxygen levels higher and resting heart rate 10% lower than every other session I've been to in the last 4 months. Do you think stopping work has been good for me!?!?? 🙃

[orthopedicsurgeon2]

Rotator cuff tears

Our shoulder joint is like a ball (the upper end of the humerus bone) and socket (glenoid). The ball is larger than the socket. The Rotator Cuff muscles are those muscles that surround the shoulder joint. There are four muscles, which combine to form a sheet of tendon and attach on to the upper end of the humerus bone.Their job is to provide the power to lift and rotate the arm and to make sure the ball is within the socket while moving the shoulder.

As one ages these muscles become thinner and are prone to rupture, sometimes with minimal injury. Unfortunately when the Rotator Cuff muscles tears completely they do not repair themselves. Leaving them unattended can lead to progression of the tear. As the tear becomes larger, there can be progressive loss of motion and power in the shoulder. The longer a large tear is left ,the bigger it gets and the more motion and power one loses. Also, the surgical result is likely to be better with a smaller tears than a larger tears and thus it is better to address them in earlier stages.

[angwe-blog]

#Prehab, grip work, #planks, hips, mild #calisthenics. Just a little #workout after work. Not high on the heart rate, but plenty of focus on #stability. #CrossTraining (at La Grange, Illinois) https://www.instagram.com/p/CnilzJALUBL/?igshid=NGJjMDIxMWI=

[roylustang]

Oh no. My hip is sore.

[alexbkrieger13]

Annie liked the 'she's coming back' as well. 😉

gotta love annie

[prehab7]

Runners Knee Recovery Plan: Expert Strategies for a Speedy Return

Unlock the secrets to a successful runners knee recovery with our expert-designed plan. Our classified submissions feature insights from a professional content writer, providing a comprehensive guide to heal and strengthen your knees. Discover targeted exercises, rehabilitation techniques, and essential tips to speed up your recovery and get back on track to your running goals. Reclaim your stride with our proven runners knee recovery plan. Email - consult@prehab.com Contact - 212-717-8330 Visit - https://prehab.com/runners-knee/

[toimintalaama]

My knees are dead 💀

Went to the gym (yay) and used the elliptical for an hour (yay). Now my knees and hips want to disintegrate (less yay)

[hellodropbear]

it's time.

mapi leon x child

new story is here!

as always, hope you enjoy this (new) story and please let me know what you think!

for some reason i only ever get inspiration during uni semester! which is great because i study a really demanding degree and i just had 6 weeks off in which i wrote nothing and now i am procrastinating my physiology modules and prehab exercises :) :)

enjoy :)

~~~~~~

There was a knock on the door.

"Mapi!" Alexia's voice was distinct, and the girl recognised it immediately. She knocked again. "Open the door!"

She looked over at the figure on the sofa, eyes closed, hand resting on the head of the little black cat.

She looked over at the door, where she knew her Ale was standing, waiting for the door to open.

She toddled over to the door, almost losing her balance as she stepped up onto the step by the door and unlocking the door, her hands immediately clinging onto the step's handle to stabilise her small body.

The door opened slowly, and the brunette looked confused for a moment before looking down at the unstable toddler.

"Isabel, mi chica!" Alexia's arms were strong and easily scooped the toddler up and onto her hip. "What are you doing at the door?"

"Hola, Ale!" She planted a sloppy kiss on the woman's cheek, wrapping her arms around her neck.

"Where is Mami?"

"Sleeping! Bagheera." She pointed over to where her mother was splayed across the sofa cushions, the black cat also snoozing away under Mapi's hand. 

"Are you supposed to be napping, Isa?" Alexia's hand moved to the toddler's curly hair, stroking it back and out of her face.

"Not sleepy." She yawned into Alexia's neck, and the brunette woman chuckled.

"Not sleepy?" She moved to sit beside where Mapi was napping, beginning to repeatedly poke her leg.

"Is, stop, Mami is sleeping." The blonde murmured groggily, shifting as she stirred from her sleep. 

Alexia chuckled, her hand retreating back into her lap. 

"Time to wake up, Mapi."

The blonde's eyes opened slowly, her hand coming up to her face as she slowly figured out that it was Alexia sitting beside her. 

"Ale? What are you doing here?"

The older Spaniard shook her head, looking back at the toddler in her arms. 

"Your Mami is so silly sometimes, Isabel! So silly!" She tickled her sides, and the baby squealed in laughter, falling back onto Alexia. "You have to come in today, Jonatan asked me to check in on you because he didn't believe your excuse. We have media, and even if you don't want to be in it, you have to come and meet the new signings. It's time, Mapi."

Mapi groaned, pulling the pillow over the face. 

"Why didn't he believe me? I am clearly sick!" She put her elbow in front of her mouth and coughed into it weakly, looking up at Alexia persuasively. Safe to say she was disappointed by her friend's exasperated eye roll and lack of sympathy.

"You're coming, Mapi. Go get ready and I'll fix up Is to take her too because I presume you haven't organised her Nanny to come?" Mapi shook her head, sighing lightly. "I'll get her ready."

"Ale, please. I really, really don't want to go. Surely it's not time yet?" 

Alexia thought Mapi was going to break down on the spot right then and there, but as quickly as her facial expressions fell, they lifted back up again when the brunette placed her arm around her shoulder. 

"It is, Mapi. You've spent too much time here, you need to get back into it. This one's 14 months now and you've done such a good job." She squeezed Isabel's sides, smiling down at her tiny frame. "But now you have to go back to your other job."

"I've done my training, I've gone to the gym. I just don't think I can start again, Alexia."

"So you want to quit?"

Mapi looked at her in shock, gasping quietly. 

"What? No! I don't want to quit! I love football."

Alexia smiled softly. 

"When better to go back for the first time on a media day, no pressure to perform, nothing. I know you've been training, that you are healthy and have a good level of fitness. What's stopping you from returning to the team environment?"

She sighed, staring straight ahead as her eyes filled with tears, willing them to go away. Adamant that she wouldn't let a single tear fall from her eyes. 

"I'll come. But Ale, this won't be easy for me, you know that. If I want to leave, I want to be able to."

Alexia nodded, standing up from her spot on the couch. 

"Of course, Mapi. I've told you before and I will tell you again, everything you do is at your own pace. Just give it a try, for me. Don't give up before we even get there. Maybe seeing everyone will give you that bit of motivation, you can't tell me it didn't help last time."

Mapi nodded, Alexia was right. 

It's been two months since Mapi saw the rest of the team, right after Isabel's first birthday. It had been a long year of taking care of a tiny baby while also mourning the loss of her best friend. 

The girls loved the baby, finally seeing the girl that they had sent countless gifts to, doting over the adorable one year old who had no idea what heartbreak her mother was going through. 

But what had surprised Mapi was that most of her teammates were more worried about the defender than her child, hugging her tightly and telling her how much they missed her, loved her and were there for her. 

Mapi had cried that night, the realisation that maybe people did care settling on her shoulders, guilt overwhelming her as she registered that she hadn't reached out to a single on of them in a year. 

When she discussed this with Alexia a week later, the brunette had told her to stop being silly. They were a family, apparently. They would always be there for one another. 

~~~~~~

Nerves settled deep in Mapi's stomach as she sat in the back of Alexia's car, staring out at the familiar roads as they drove to the training grounds. Isabel was content in her seat beside her as she babbling away at the streets, Alexia chuckling at her goddaughter. 

When they arrived, Mapi was quick to unclip the baby, walking around to the opposite door to scoop her up into her arms and holding her close as they walked towards the entrance. 

"They said we only have to be there for a couple hours, max. There's a bit of media, they thought it could be a good time to reintroduce you, assuming you want to come back this season. Then we have three new incomings, although one is Irene, who most of us obviously know. The other two are from Scandinavia. Fridolina Rolfo from Sweden and Ingrid Engen from Norway. Fridolina is an attacking midfielder and Ingrid is a central defensive midfielder, both from Wolfsburg..."

Alexia dove deep into an analysis of the two Wolfsburg players that Mapi easily zoned out of, instead focusing on what she was about to do. 

It was weird, walking back into this place after such a long time. A place that used to be like home, she never thought twice about stepping through those doors.

But she could count on her hands the amount of times she had walked into the training campus in the past 18 months, simply preferring to get trained at a private gym or a private field, closer to home and further from the overwhelmingly familiar Barcelona grounds. 

She was expecting to be heckled as soon as they entered, but only Jonatan was in the foyer and he quickly embraced her and pulled her into his office as Alexia turned left to the media room. 

"She is adorable, Mapi."

Jonatan sat down on the sofa in his office, motioning for Mapi to follow him. Mapi smiled down at her baby who was happily fiddling with her toy lion. 

"Thank you."

"Is this it? Are you ready to come back?"

Mapi shrugged lightly. 

"I want to be, but I'm not sure, really. It has been a hard year and I don't know what to do with this one if I train every day, playing games every weekend. She is still only little."

Jonatan nods, hesitating before responding. 

"Everything we do will be at your pace and you have all the support you need. We can find someone to watch her, she can come here or go to your place. We can do anything, you name it. We have all missed you a lot, and I think I speak for the whole team when I say we would be thrilled if you decided to start coming back, becoming fit again."

"I am fit. I have trained a lot, every day. I have rehabbed with the specialists, done their exercises every day, I've been in the gym every day, getting stronger, I go down to the local pitch at least four times a week with the trainer. My fitness is not the problem, it's just me. My brain, I think."

He nods again, understanding written all over his face. 

"We have a psychologist if you want to see her. Apparently she is brilliant."

Mapi shrugs.

"I don't think she would be able to help me. I am just sad. Overwhelmed, maybe. A bit scared, sure. I have no trouble naming my emotions, I just am bad at dealing with them healthily."

It was the truth. Mapi knew what she was feeling but she had no idea how to make it better. Seeing a psychologist wouldn't take away her grief, her fear or her stress, so what was the point?

"I would recommend the psychologist, even if it's just for one session. Everyone who sees her loves her."

She shrugs again. 

"I'll consider it."

They dive into the logistics of returning, as well as how they should tackle the inevitable media storm when she appears on the clubs social media again. Apparently, Alexia suggested just to put them in an interview together to preview the upcoming season. She told the club to not make any sort of deal about the return, in an attempt to make it as seamless as possible. 

Their meeting finished with an agreement, and Jonatan wished the defender luck as she left, heading towards the media room where the rest of the team should be busy. 

"Isabel!" Leila was the first person to notice the duo entering, dropping the paper she held and rushing over to hug Mapi. 

"Y mi Maria. Ale said not to make a big deal out of it, but Mapi, I am so so so happy to see you here again."

She released Mapi from the hug, keeping her hands firmly on the defender's shoulders. 

"I'm proud of you, and you should be proud of yourself too."

Mapi just smiled, setting Isabel down on the floor and watching carefully as she waddled over towards Alexia. She avoided eye contact to prevent herself from becoming emotional, instead flashing a quick smile at Leila, nodding softly. 

"Thanks Leila. It's good to see you, sorry I haven't been the greatest friend recently." Her eyes remained glued to the back of her daughter's head, so she didn't see Leila's entire face and body soften.

"No, no. I should have tried harder. I can't imagine what you were going through."

Truthfully, the fullback and a lot of other teammates carried a substantial guilt over their shoulders, but there was nothing they could do about it anymore.

Not after Alexia had arrived to training raging 9 months ago, telling them they were awful friends, that Mapi was struggling and had received almost no support from any of them.

Just because Mapi asked to be left alone, doesn't mean she actually wanted to be left alone, Alexia had said.

They put in more effort after that, but the damage was done and Mapi still struggled to let anyone but Alexia in.

Isabel, on the other hand, was having a ball as her godmother carried her around the room, introducing her to different people. 

"This is Patri and Pina, Isa, say hello!" 

Isabel giggled, pointing at Patri.

"Patri!" Her hand moved to Pina. "Pina! Hola!" She waved, her hand floppy and a silly smile smacked on her face.

The three footballers smiled at her sincerity, Patri speaking up first. 

"I know who you are! You are adorable, baby Leon, and you look just like your Mami."

Isabel beamed, turning to look up at Alexia. 

"Mi Mami!" 

"Yes, you look just like her, lion cub."

They remained stationed at Patri and Pina for a while, the young striker and her older friend entertaining the baby as she sat mesmerised by their rowdy and outgoing nature, their light banter was something she had rarely been exposed to. 

Mapi on the other hand was shaking as she watched her daughter in Alexia's arms, entirely unable to concentrate on her. Her mind was consumed by the looming thought of her return. The overwhelmingly terrifying return.

She was returned to her mother's arms right before Alexia and Mapi had to go and do media, a soft kiss placed on her head before she was handed off to an excited Leila. 

 The interview, while a good way to ease into it, would undoubtedly create an entire storm in the media and Mapi wasn't sure she wanted to see her life and decisions picked apart, analysed and judged by thousands of people who knew nothing about her and nothing about anything she had been through over the past 15 months. 

Alexia's arm on her back was grounding, guiding her to the correct room and easing the overwhelming worry that surged through her, if only just a little bit. 

"It will be over before you know it. And then you wait a few days, turn off your phone when it is released. You can slowly start coming back to training, and by the time we have to interact with fans, it will have calmed down. I will be right there through it all and so will everyone else in that room."

Mapi was surprised, however, when she sat down in front of the cameras and was briefed about the interview. She was expecting a serious video, previewing the season ahead. Instead, they were doing superlatives, something that Mapi didn't know if she was comfortable with. 

Sure, she's played with this team for years and she knows them all well, but it has been a long time since she's actually played with them. What if things have changed? What if she embarrasses herself. 

"And Mapi, we will release this video in a few days, and hopefully people will take the hint that we aren't making a big deal about your return."

A naive statement that made Mapi want to scoff, but she stopped herself and nodded politely instead. 

But, she did the interview with Alexia, acting as if nothing was wrong and the midfielder couldn't believe that the person beside her was the same person that had practically looked green not 10 minutes ago. 

"Hola! I am Mapi Leon and this is Alexia Putellas! Welcome to superlatives!"

~~~~~~

Completely oblivious to the stress her mother was going through, Isabel was placed in Mapi's cubby as the team got ready for training, completely occupied by the toy lion she was playing with. 

"And who's that, Isabel?"

Leila sat down beside the toddler as soon as she was changed, her socks and boots in her hand as she looked at Isabel. 

"Leon! My lion." 

The defender chuckled, placing her hand on Isabel's head. 

"And you like to play with your lion?"

She nodded, holding the toy out towards Leila, who grabbed it, imitating a lion sound to the child. Isabel squealed with laughter, copying the fullback by imitating a lion herself before pulling the toy back into her arms when Leila passed it over. 

"Leon. Mi Leon." She cuddled the lion tightly before walking it across her leg and down to the floor."

Leila turns her attention away from the toddler to put her shoes and socks on and Isabel took the opportunity to slip down from the cubby, waddling through the changing room with Leila's watchful eye on her. 

She spun around to look at the defender, quickly noticing her raised eyebrows and her playful stern expression. She brought her hand up to her mouth, looking directly at Leila as she giggled mischievously, too distracted to look at where she was going until she bumped right into a pair of legs. 

She spun around immediately, looking up and down at the unfamiliar woman and gave her a smile after assessing that she looked nice enough, brandishing out the lion toy that she was holding. 

The brunette knelt down to her level, smiling softly. 

"Hola!"

Isabel smiled, bringing the toy back towards her. 

"Hola!" She giggled, smiling giddily at the tall woman. 

"What's your name?"

"Isabel!" She shook her lion "Leon, mi leon." She reached out her arms and the Norwegian understood it as a prompt to pick her up, so she scooped the child up into her arms, standing up and walking back towards Leila. 

"My name is Ingrid. It's very nice to meet you!"

Isabel nodded sweetly, pointing over at Leila. 

"Is Leila!" She then pointed over to Patri, then Pina. "Y Patri, y pina. Jenni!"

Ingrid laughed quietly as the child in her arms pointed around the room naming people, but moved over to where Leila was sat, handing over the child. 

"Hola. You are Ingrid?" The fullback smiled politely as Ingrid nodded. "It's good to have you here, welcome to Barca."

The Norwegian smiled. "I am very happy to be here."

The door opened as Leila was about to respond, but Isabel's head whipped around at the sound of her mother's voice, jumping up in the fullback's lap. 

"Mami!" 

Mapi strode across the changing room, picking Isabel up with one arm and bouncing her on her hip. 

"Hola, mi Is." She planted a kiss on her daughter's temple as she laughed, pointing over to Ingrid. 

"Ingrid!" 

"Who?" Mapi followed her daughter's hand, spotting the retreating Norwegian figure. Her hair was thick, Mapi noticed, rich and abundant in the way it fell easily down past her shoulders but the centre back was sure that hair so gorgeous was anything but easy to maintain. 

"Did you meet her?"

Isabel nodded, a smile still on her face. "Held me!"

"She held you?" 

Isabel nodded enthusiastically right as Ingrid turned around, immediately making eye contact with the spanish mother. Mapi was sure that if she didn't have a baby in her arms she would have gone weak at the knees and maybe fallen to the floor. 

Because the first thing she noticed were the piercing green eyes staring right back into her own, and the way they sparkled as soon as her mouth shot up into a large smile. 

Ingrid, the new signing, was possibly the most gorgeous person Mapi had ever laid her eyes on.

Mapi could only smile back as she tried her best to memorise every detail of the Norwegian's face as if she would never see it again, so consumed in her thoughts that she didn't realise that the brunette had been moving closer and closer until she was right in front of her. 

"Is she yours?"

Mapi could only nod, her voice had somehow run away. Ingrid smiled once more at the confirmation and Mapi inhaled slowly, trying to subtly inhale as much of the midfielder's scent as she could. 

"She's adorable, I mean, she looks just like you, really."

Mapi nodded again, hitting herself internally for not being able to form a coherent sentence. 

"I'm Ingrid, I've just signed. From Norway. I play for Wolfsburg." She grimaced. "I mean, I play for Norway. I have signed from Wolfsburg."

Suddenly, Mapi wishes she had paid more attention to Alexia's analysis of their new signings as hey were walking in earlier. Maybe she would have been to prepare herself. 

"I'm Mapi, it's nice to meet you." 

It was a small win, but the sentence was coherent and Mapi was happy. She adjusted Isabel on her hip in order to reach out and shake Ingrid's hand, and the Norwegian smiled and took it. 

Later, when Alexia would tease Mapi about her obvious crush, the centre back would argue that she was being professional, and use the awkward hand shake as proof. 

Ingrid and Mapi stood silently for a moment, the baby becoming increasingly more confused as silence settled upon them, just looking at each other mid hand shake. 

"Mami!" 

They were successfully broken out of the small trance, their eyes both immediately whipping towards the small child. 

"I think I better go." Mapi smiled somewhat apologetically, although she wasn't sure why she felt that small bit of guilt. "I think she missed her nap this morning which means there will be tears in just under an hour so I want to get her to sleep as soon as possible."

"You're not staying for training?" 

The Norwegian seemed confused, although she was aware that the talented centre back had missed a season and a half of football. The reason was unclear to fans and the general public, but had become abundantly clear to Ingrid almost immediately. 

Mapi sighed thoughtfully. 

"Soon. I will be back, I mean. Just not today. Hence the no training kit."

Ingrid nodded, the smile back on her face. 

"I look forward to it. It was nice to meet you!"

"Yeah, yeah. Nice to meet you too. I'll see you soon."

"Bye, Mapi."

It was silent as Alexia and Mapi walked back out to the car. It was like a switch had flicked in Isabel as soon as they left as well, suddenly exhausted in her mother's arms. She was practically asleep when Mapi clipped her into her seat and the two adults were sure she was fast asleep by the time they were on the road. 

"So." Alexia started, a small smirk on her face. Mapi knew exactly where this was going. "Ingrid Engen, huh?"

Mapi rolled her eyes, staring out the window. 

"Ale, please. No."

The brunette shrugged, an amused look on her face as she briefly turned to look at Mapi. 

"I'm just saying. I haven't seen you like that around someone in almost two years."

"Having a child changes you."

It was true. Mapi hadn't seen anyone since she was about two months pregnant. She found it too difficult to explain, sometimes questioning her decisions herself. 

It was a tough decision, choosing to be a surrogate for her best friend, especially as it put her career to the side for an extended period of time. But Luis was a born father, as was his wife, Isabel, had too many health issues to count. The news that she would never be able to carry a baby came with devastation. The news that she couldn't even produce an egg came with heartbreak. 

It was Mapi who offered to be a surrogate for them, her heart slowly ripping apart every time she picked up the phone to a crying Luis as he wished and prayed that he could become a father, wanting it more than anything else.

Initially, they had refused, telling her that she should focus on herself, that she should focus on her career. It had taken a few months to convince them, and by the time they agreed, Mapi knew it was the right decision.

The first two trimesters were easy. She was carrying a small baby, the bump barely visible which made keeping it a secret incredibly easy. She stopped playing games in the middle of the second trimester, and stopped training at the end of it. There was little to no news about her from the club, and fans were left confused when she stopped appearing on the matchday squad list and later as she stopped appearing on their social media altogether. 

To this day, the fans were still confused, because it has almost been two years since their fierce defender was seen in any Barcelona coverage, and she was seldom mentioned in their press.

In the third trimester, Luis and Isabel went on a road trip to Madrid, visiting family.

Two hours after saying goodbye to them, Mapi got the call that there had been an accident. They had both died on the scene and Mapi was left distraught, the baby in her belly only a reminder of the couple that she loved so much, that she would have done anything for. That she did do anything for.

She gave birth a month later, alone in the delivery room as her parents and Alexia stood outside anxiously, concerned for the once boisterous footballer who had barely said three sentences since her best friend died.

"Isabel Luisa." She was decisive as they entered, her eyes red as she cradled the newborn in her arms as her own mother rushed to her side, Alexia standing at the end of the bed.

"I don't know yet whether I will give her my last name or theirs, but she is having their first names. Technically."

Pilar had burst into tears, her hand latching onto her daughters arm and it was clear to Alexia that Mapi was fighting back tears also.

"I have to be strong for her, Ale. She needs a strong Mami."

Alexia softened at her friend's whispered words, nodding quickly before replying.

"She has the strongest Mami. You will be good for her, Maria. And she will be good for you."

The whole thing was too difficult to explain to potential hookups or girlfriends when she was pregnant, and once she was born, Isabel made a great excuse to never go out when Alexia asked. 

Besides, Mapi didn't want to date. She had her hands full with the baby and her other focus was completely on becoming fit again and at some point returning to the game she loves so much. There was no time for a girlfriend on top of that. 

"I'm just saying, she felt the same way. It was obvious." Alexia shrugged, not realising that her words would send Mapi into an unhealthy spiral of guilt and concern.

When the centre back didn't respond, Alexia took it as a cue to change the topic of conversation, so she moved back to the topic of football, something that she could ramble about for hours and Mapi could block out easily. 

"Are you going back to training after this?" 

Mapi interrupted Alexia mid-sentence, clearly not listening to what she was saying at all. 

Alexia nodded. "I have to. I'll make it for the last three hours hopefully. Why?"

Mapi shrugged. 

"I think I want to start back tomorrow."

Alexia's head whipped over to Mapi, slamming on her breaks after almost whipping the car 90 degrees to the right with the sheer force that her entire body moved to face her friend.

"Tomorrow?" 

"Ale! Be careful!"

They both yelled at the same time and Isabel woke up with a start, calling out for Mapi, who sighed deeply, running her hands over her face. 

"Tomorrow, yes." She spoke quietly, her voice a whisper. "I don't know. I have to try at some point and it seems like a good time, in pre season. Do you not think so?"

"No, no. I think that is a great idea. Everyone will be thrilled. Hell, I'm over the moon!" Alexia smiled, pulling over outside the entrance to Mapi's apartment. "I'm proud of you, Mapi. I really am. You should be proud of yourself too."

She leant over the centre console, pulling Mapi into a hug and wiping away her friend's tears when she released her and saw her eyes shining. 

"Luis would be proud too. And so very grateful."

Mapi sniffed, shaking her head. 

"Thanks, Ale. I love you. Thanks for dropping me home and... thanks for everything you've done for me. For us."

"You're my best friend, Maria. No need to thank me."

Mapi smiled, stepping out of the car and closing the door behind her before stepping to the back door and unclipping Isabel from the seat. 

"Mami," Isabel whined, clinging tightly to Mapi's neck as she waved goodbye to Alexia's retreating car and moved towards the front door. 

"I think it's nap time for you, my Is."

~~~~~~

i've written a maybe 13k words of this next story already but most of what's written is rough and needs proof reading. can't promise particularly quick updates because i study full time, have two jobs and also prehab for a knee reconstruction in a couple months so i am pretty busy!

if you have any requests or want to see anything in particular let me know! what I have can be changed and modified easily to suit you guys :)

pls let me know what you think

have a great day :)

[thirstywoso]

Roses have thorns // Jessie Fleming x reader | part one

Preseason meetings

A/N this will probably have multiple parts to it, soft, fluffy, angst maybe smut depends where it goes

Warning: none for this one

This is only short and introductory next parts will get more into it, wc: 1.5k

Part two

The first session of preseason was a struggle considering you'd only landed late last night after spending the off season back in your hometown. Like any professional athlete you had kept up with your fitness regime and was active even though you didn't have training, still you wasn't expecting to get so much of a sweat on. Then again it was always tough coming back into such physical training, you never did understand why the coaches went straight into the hard stuff instead of some prehab and gentle exercises.

Something you had missed about being at Portland was the amazing food that the team chef made. There was always an array of different choices and all of them were good. Delicious in fact. The other thing you liked about lunch was sitting with your teammates and catching up. Today you were particularly excited for as you hadn't seen much of your friends being back in London the last few months, not to say you didn't keep in touch it was just better in person. You were sat on your usual table when Janine walked up to the table to sit down.

Janine was your best friend at Portland, she took you under her wing and showed you around when you'd made the move over from Man City. She was a familiar face and your bond became even stronger once in the States. As she joined you, you saw a small figure behind her who shyly sat down.

"This is Jessie" Janine hummed as she picked up her fork putting some scrambled eggs into her mouth.

"She's on the Canadian National team with me" she carried on as she swallowed.

You let out a short laugh "I know who she is Becks, I've played her enough times when she was at Chelsea."

"And even if I didn't know her from back then she's the captain of Canada and a midfield prodigy, plus Rob did introduce her to the team this morning"

Janine rolled her eyes "I know I was just introducing you to each other, I don't know if you've ever officially met. With it being her first day I thought she could sit with us"

"You know I'm right here" Jessie mocked as she stuck her hand in your direction

"Nice to officially meet you y/n"

You shook her hand and exchanged pleasantries, Janine had told you that Jessie hadn't found a place since making the move from Chelsea and that she was staying in the spare room of her apartment.

By the end of lunch you had planned to grab coffee with both of them after training and head to Janine's place to relax and catch up.

Jessie seemed easy enough to get on with and you found yourself looking at her a few times during lunch noticing how her dark curls were swept up out of her face and her cheeks were freckled with a slight pink tint to them. Something about her made it hard to tear your eyes away.

After lunch you had filed into the gym with the other girls, as soon as you saw the cones set out you internally groaned knowing what was coming.

The dreaded beep test, looking around the room you could see the other girls having a similar reaction. All but one, Jessie was sporting a wide grin.

"Clearly you've never done this before or you're just crazy Fleming" You joked.

"Oh I've done this plenty of times, I'm just really good at it"

"Is that so?"

"Yup" she popped the p not breaking eye contact with you.

"I bet I can last longer than you!"

"What's the forfeit?" Her eyebrow raised as she asked.

"Loser buys coffee later"

"You've got yourself a deal y/l/n"

You shook hands and lined up with the other girls.

The test started and it seemed easier than usual, you smiled to yourself knowing this would be an easy win.

As it became more intense you saw more and more of your teammates dropping out and soon it was just you and Jessie left.

Your lungs began to feel that familiar burn, one that you sometimes craved when you wanted to forget about something and worked out hard to clear your mind.

After a few more rounds your vision started to blur and even though you were usually stubborn you stopped doubled over with your hands on your knees gasping for air.

Jessie swanned over placing one hand on your shoulder and her other sticking out towards you as you straightened up. You shook her hand without saying anything.

"Well played y/n, do you want my coffee order now or later?"

You just rolled your eyes still not fully catching your breath.

"I'll get you next time" you finally managed to huff out

Jessie just giggled to herself

You showered up and got changed after training. You had cycled there as did Jessie and Janine. Collectively realising it was bad idea when your legs were too heavy to ride back home.

You opted to walk to the coffee shop and get the bikes tomorrow. Fortunately your apartment that was only a few blocks from Janine's wasn't much more than a 15 minute walk.

On the corner of your block there was a coffee shop that you and Janine would frequent.

"This is Charlie's, they have the best coffee and pastries in all of downtown Portland" you stated matter of fact to Jessie as you held the door open for them both.

As promised you bought Jessie's coffee and wasn't surprised to see that it was a fairly basic coffee order other than a shot of vanilla. Yours being *your regular drinks order*. You'd also picked up some pastries, insisting that Jessie try them.

Just as you thought Jessie enjoyed her coffee and the pastries, well mostly.

"Okay so first you have a croissant" you looked at her expectantly as she took a bite and gave it a 5 out of 5

Next she tried a pain au chocolat, again that got full marks.

The final item was a cheese twist, Jessie took a bite and contemplated for a moment before giving it a 3

"A 3?! A 3!?"

"You must be out of your mind!"

"It's the best pastry they have going" You continued on.

"Oh no" Janine hid her face in her hands

"It's not bad. It's just not what I'd chose"

You held onto your chest and feigned hurt

"I can't believe you'd insult Charlie's cheese twists like that"

Janine rolled her eyes "don't worry she's alway this dramatic"

"Oh I can already tell" Jessie laughed

You'd only met Jessie properly for the first time a few hours ago but you already knew you enjoyed her little laugh and the way her soft hands felt in yours those few times she shook your hand.

On the way to Janine's you stopped at your apartment to change into some more relaxed clothing as you knew you'd probably just be sprawled on her couch the rest of the evening.

It was almost as if you hadn't been away for the last few months, you easily fell into conversation about anything and everything. Learning more about Jessie and also what your best friend had been up to on her break.

Jessie had told you about some of her hobbies and passions. One of which being photography, she had shown you some of the photos she had taken back in London and at home in Canada.

"Wow Jess, these are seriously impressive"

"Thanks" she blushed

"No honestly, it could be a career after you've finished playing" you complimented

"Have you ever been to the Japanese garden here? It's beautiful" you said after thinking for a second

"I haven't actually" Jessie stood up and opened the door to her room and you peered in after her

"As you can see by the boxes I've not been here long"

"So you've never been to Portland before?"

"Other than to sign the paper work where I was pretty much in and out" she began

"Then I got here two days ago and have been so busy sorting out my boxes and getting a new phone etc set up, you know how it is moving to the states after being in the UK" she explained

"I don't envy you, trying to sort my bank and phone plan out when I came over here was rough"

"Same when I came to Portland, yet it still hasn't made it easier to help Jessie" Janine sighed.

"Luckily I'm almost sorted now and will be able to actually see some of the city"

"Well, if you're not up to anything on Thursday we have a day off and I can give you a tour if you like?" You said thoughtfully

You remembered what it was like to be new in the city and wanted Jessie to feel welcome.

"Sounds good to me! You wanna come to J?"

"I'm actually going out with Ethan to run some errands but rain check?" She apologised

"Yeah no worries eh"

As you looked back from Janine to Jessie your eyes widened when you saw the clock.

"Oh shoot is that the time? I better get going" gathering your stuff you got up and headed towards the door

"Sorry girls but I better get back and to bed it's already late and we have training tomorrow"

"Jessie, we can talk more about plans at lunch" You excused yourself and returned to your own apartment.

Today had been long and you were finally relived to be back in your Portland bed that you'd missed so much whilst you were away.

You popped your phone on charge as you got into bed, setting your alarm. As you were about to put it down a notification popped up.

[y/n_y/l/n4] _jessflem started following you.

You smiled to yourself and followed her back before placing your phone on your bedside table and rolling over falling asleep.

[physicaltherapistsnyc]

Massage Therapy

Everyone loves a good massage but physical therapy can offer so much more to help you feel your best. Call Evolve Physical Therapy in Brooklyn today! 1-718-258-3300

[coolasakuhncumber]

We survived it friends!

Turns out I did not do a good job of processing everything that happened to my body in April. I am an aunt and SO HAPPY but the personal grief and pain is fucking hard. Today has been hard. I can stand and walk a little with help. It will get easier. The scar is brutal and my heart sounds different. Something new to get used to after more sleep.

[postflython]

Is there any specific work out routine that you follow? Any particular diet? Thanks

both are very specific haha. I don't recommend my particular brand of insanity to the average person, and my full workout routine and diet are too detailed to get into in a tumblr post, but in essence what I do is:

lifting-wise I do 5/3/1 Boring But Big alternated with FSL templates. these are intermediate programs designed for ppl who have been lifting for a few years. I lift 4x a week.

I also try to do cardio/prehab workouts at least twice a week. I hate rest days lol.

diet-wise I track my macros and I have for years. I use an app called Cronometer. my precise macros are 1g/lb of protein (170g), 0.45g/lb of fat (75g), and the rest carbs, scaled based on whether I'm bulking or cutting.

as for what I actually eat — I eat whatever I want, provided it fits my macros. but I also don't really drink, eat added sugar, or processed food, so what I "want" can look different from what other folks do.

I recognize that many folks will read this and think that it's too restrictive a way to live. I totally get that — and I don't recommend my lifestyle to anyone but me! I like it, and it lets me perform in the gym in a way that makes me feel good about myself, so it's been working well for me for a few years now.

[orthopedicsurgeon2]

Rehabilitation after Arthroscopic Rotator Cuff Repair

This is a generalized protocol and may need modifications depending on the type and severity of tear. We recommended you perform these exercises under the supervision of your physiotherapist and also stick to your surgeon’s advice.

Phase I

(Weeks 1-6):

Goals:

Maintain integrity of repair

Diminish pain and inflammation

Prevent muscular inhibition, prevent stiffness

Regain range of motion

Precautions:

No active range of motion (AROM) of Shoulder

Maintain arm in sling, remove only for exercise

No lifting of objects

No shoulder motion behind back

No excessive stretching or sudden movements

No supporting of body weight by hands

Keep incision clean and dry

Exercises:

Abduction brace / sling: wear the sling most of the times. Come out of the sling every 2 hours to perform exercises.

Sleep in brace / sling

scapular pinches, shrugs; Neck ROM

Ball squeezes; active wrist, elbow movements, Cryotherapy for pain and inflammation

Pendulum Exercises

Start passive ROM to tolerance (at 15 days)

Supine passive elevation

Supine external rotation

Internal rotation (start after week 3)

Phase II (Week 6-12):

Goals:

Allow healing of soft tissue

Do not overstress healing tissue

Gradually restore full passive ROM

Decrease pain and inflammation

Precautions:

No lifting

No supporting of body weight by hands and arms

No excessive behind the back movements

No sudden jerking motions

Exercises:

Discontinue brace / sling at end of week 6

Gentle Scapular/glenohumeral joint mobilization as indicated to regain full passive ROM

Continue previous exercises in Phase I

Supine external Rotation with Abduction

External rotation @ 90o abduction

Supine Cross-Chest Stretch

wall stretches

overhead pullies

Active exercises:

Side-lying External Rotation

Prone Horizontal Arm Raises “T”

Prone row

Prone scaption “Y”

Prone extension

Active assisted elevation, progressing to: Standing Forward Flexion (scaption) with scapulohumeral rhythm

Resisted exercises:

Resisted forearm supination-pronation

Resisted wrist flexion-extension

Sub-maximimal isometric exercises: internal and external rotation at neutral

Phase III – (week 12-18):

Goals:

Maintain full non-painful active ROM

Continue strengthening

Exercises:

Continue stretching and dynamic strengthening exercises as before ADD: hands behind head stretch, sleeper stretches, doorway stretches.

Theraband strengthening:

External Rotation

Internal Rotation

Standing Forward Punch

Shoulder Shrug

Dynamic hug “W”’s

Seated Row

Biceps curls

Phase IV (week 18-24):

Goals:

Restore full motion

Restore full strength

Gradual return to normal activities

Exercises:

Stretching exercises as before Dynamic strengthening exercises as before, limit weight to 5 pounds. ADD:

Standing forward flexion “full-can” exercise

Prone external rotation at 90° abduction “U’s

Push-up with progression

Theraband exercises:

As before, add:

External rotation at 90°

Internal rotation at 90°

Standing ‘T’s

Diagonal up Diagonal down

Sports that involve throwing and the use of the arm in the overhead position are the most demanding on the rotator cuff. We will provide you specific instructions on when and how to return to sports. A rough guideline as to when to return to sport (minimum duration) is as follows:

Golf: 6 months

Weight Training: 6 months

Tennis: 6 -8 months

Swimming: 6-8 months

Throwing: 6 – 8 months

Before returning safely to your activity, you must have full range of motion, full strength and no swelling or pain. Your doctor or physical therapist will provide you with guidelines regarding your training.