Week 6 of Rehab and I’m Feeling Good…

Dwayne De Rosario

Week 6 of rehab…

The focus of week 6 was fitness and building the muscles that surround the MCL area (quad., calf, gluteus, etc…).  This stretch of my rehab is setup to start to give me more stability and strength, as I get more physical. Now, I am not gonna’ lie, week 6 was intense, with heavy elliptical, bike and some jogging around the field, but it all felt really good, especially my time on field.

Everyday, I’m starting to feel more comfortable with the exercises.  The exercises, coupled with my smoothie and natural home made juices intake,  are all helping to  build the body up, inward and out.

I am looking forward to week 7, where I should be getting more time outdoors and doing light ball work.  Pumped about the outdoor work!

Stay tuned.


Dwayne De Rosario "DeRo Youth Tour"Sometimes, the recovery process can be intense, with a lot of gruelling physical work to get back to range of motion and or fitness, but often times the mental part is over looked. This past weekend I decided to focus on the mental part of my recovery and that entailed a road trip to Toronto. Sometimes you just have to free your mind a bit and relax with family, extended or nuclear, it doesn’t matter; have some laughs and loosen up a little. Going to Toronto provided me with all that was required.  First stop, my brothers family. He had friends and family over and cooked up a “Storm”. This really helped to get my mind off the 8.5hr drive, as well as my injury. It was nice to see some old faces and share a laugh with, as we say, some of the “Man Dem”. Mom of course cooked my favourite, ‘metemgee’, a Guyanese dish which was desperately needed.

The next day it was my team, DC United, versus TFC, and we know how that went, so I was very happy to see those results. Can’t lie though, always tough watching the game from the stands or on TV, while being injured. Anyway, after the game I went to another family gathering for Thanksgiving. Once again sharing some laughs and good times with the family. I don’t think there is anything funnier than a drunk Guyanese – lol  just saying….

To cap off my trip I held my DeRo United  “FREE’” Youth Tour in my hometown of Scarborough. In fact, this turned out to be the highlight of my trip. Just being out there with the kids and seeing myself in them helped to remind me why I’m doing this. The appreciation that a lot of the parents, and kids, showed was enough to heal any injury.  The encouragement shared with me was awesome, as every kid left with a smile, but none bigger then this kid right here!

Monday was a slow morning as we set off for our drive back to DC. Feeling charged and rejuvenated, it was as if I couldn’t wait to get back to treatment and more gruelling sessions. Feeling strong as ever, I entered my first session back with a good warm up, stretch and a great cardio exercise on the elliptical machine for 30 minutes.

The next day followed  up with some single leg squats, balancing to rebuild the muscles that surround the MCL. Everyday, before workouts, I do some ultra sound work and some laser treatment, to help provide blood flow to the area to help aid in healing.

Today, I ran for the first time, for 20 minutes, and felt really good.  No lateral stuff, just straight forward running. So far the recovery is going good, as I approach the 1 month mark, since the injury.

Thanks again for all your social media get well messages, as they really help build my spirits and sometimes it really helps me get through a tuff session… So, until next time, remember that recovery is as much mental as it is physical



DeRo on the Road to Recovery

I’ve received a lot of messages from fans, family, and friends via, Twitter, Facebook, email, and pigeon carrier (just kidding on that last one), all wishing me the best for my recovery.  While reading all of these well wishes, one thing remained constant; how good I felt knowing that I had that kind of support behind me.   The main thing I try to do, when an injury like this happens, is deal with the problem mentally, then tackle it physically. I like to start rehab ASAP and I think having that kind of mentality, where your focused on ‘getting better’, helps. Recovering from an injury always starts upstairs with your mental and emotional state, and  the rest kind of takes care of itself, from there.

How I Breakdown Recovery

  • Week 1 is all about rest, ice and elevation.
  • Week 2 is get as much movement and strength back in and around the surrounding areas.
  • As I approach week 3 it involves more movement; some very controlled squats, one leg balancing, along with the obvious sit ups and push ups, at every point.

Regardless, everybody heals differently and it’s important to listen to your body, throughout the recovery process.  Push yourself, but within reason. Of course, my diet is also a big part of my recovery, as I try to eat the foods with the highest healing qualities and attributes.

So, to sum it up, things are going well and I am gaining more strength and stability in the knee, but it does help when I see all your positive messages, and I try to channel that energy.

Stay tuned, as I plan to post more on my step by step recovery here.


Workout Against the Clock for Change

StopwatchWhen you think of working out, sets and reps are some things that come to mind,  but have you ever tried working out against the clock? Altering your workout methods helps to keep your body and muscles sharp, and working out against the clock, every once in a while, is a good way to test and push your physical fitness.  Try the workout below and see how well you do. Don’t forget to keep a stopwatch or timer close by to track your minutes.  Take  no rests in between the round of exercises and go as hard as you can, while keeping good form in mind.



10min warm up ( jogging, bike, jumping jacks etc.)


1 min standing squat (To squat, stand up straight , with feet hip-width apart. Back straight and lower your body by bending your knees and pushing your hips back, as if to sit down on an invisible chair, lowering your body until your knees are at a 90 degree angle . Make sure your knees are behind your toes and keep the weight on your heels . Hold for a beat and push through your heels back to a standing position)

1 min squat hold

1 min jumping jacks

1 min standing bicycles ( bring knee to opposite elbow )

1 min push ups

1 min sit-ups

1 min plank (To plank, lie face down resting on your forearms. Push off from the floor, raising up onto your toes, resting on your forearms and elbows. Keep your back flat and body in a straight line from head to heel. Tighten your abdominal area to prevent you rear from sticking in the air or sagging in the middle.)

1 min full burpees (To perform the basic burpee, sit in a squat position and kick your feet behind you and do a push-up.  Press back up to complete the push-up and pull your feet and body back up as you were standing and jump in the air. Once you complete your jump, go back into squat position and repeat.)

Repeat circuit 2-3 times and try to use the different variations of the exercise ( for example, standing squat can be substituted for single leg squat . Remember to alternate)

Feel free to share your workout tips here too.


Header image: Flickr.com Simonecque

Soccer Mom Talks About Dero United Youth Soccer Tour

Dero’s Winning Hamstring Stretches

In my years of workouts with friends there seems to be a common miss; stretching after Stretching Legsan intense workout.  This is especially important when working large muscle groups in the body, such as your back and legs.  Below are a few of my hamstring stretches that help me to both limber up before a game and regain fluidity post workouts.  Many also don’t realize the importance of well framed hamstring.  Your hamstring helath also affects the health of your back, knees and hips.

Hamstring Stretches

Seated Hamstring Stretch

  1. Sit on the floor and stretch one leg out in front of you
  2. Take the other leg and bend it at the knee, positioning the sole of your foot up against the thigh of your straightened leg
  3. Bend your upper body with the aim of having your nose touch the knee on your outstretched leg
  4. Hold the position for 15 seconds and then switch legs

Reclined Hamstring Stretch

  1. Lay on your back
  2. Raise one leg off the ground and leave it fully outstretched
  3. Place your hands around the back of the outstretched leg, cradling the back of your knee
  4. Raise your outstretched and elevated leg back towards your upper torso
  5. It is important to keep your back and head flat on the ground, and be conscious to not lift the inactive leg off the ground
  6. Hold this position for 15 seconds and then switch legs
  7. You’ll feel this one not only in your hamstrings, but also in your lower back


Cross-legged Standing Bend

  1. Stand upright and then cross your right ankle over your left.  Get your balance before moving into the next step.
  2. With your legs crossed, bend at the waist with the aim of touching your nose to your knee
  3. You will feel this one in not only your hamstrings, but again also in your back and hip flexors
  4. Hold this positon for 10 seconds and then switch forward legs

Bosu Ball Hamstring Extension

  1. Lay on your back and position the Bosu Ball at your feet
  2. Raise your feet and place them flat on the Bosu Ball, with your knees bent, allowing you to get good footing on the ball
  3. While keeping your head and shoulders on the floor, raise your hips.  Keep your feet planted on the Bosu Ball
  4. Extend your legs forward, keeping your feet on the Bosu Ball and then slowly bring your feet back in
  5. Continue this movement for 12 repetitions, then take a 10 second break and do it again
  6. Try doing this exercise for four sets of 12 reps



Dero United Youth Soccer Clinic Tour Is Finally Here!

Dero Youth Tour Flyer

It’s finally here! We’ve been working hard on getting the youth soccer clinic up and running… and… it’s finally here.

Dwayne De Rosario is kicking off his youth soccer clinic tour, in Toronto on May 6th and will then travel to several cities across North America, through to the end of August this year.

Throughout his career, Dwayne “Dero” De Rosario has been an ambassador for youth soccer in his home city of Toronto. With his family firmly entrenched in one of North America’s most progressive soccer markets, Dwayne attributes much of his success, both professionally and personally, to the experiences he enjoyed while playing soccer as a youth.

“I remember what it was like for me as a kid, wanting to play soccer day and night. There wasn’t much of an outlet in my early years and that’s why doing the Youth Soccer Tour is so important to me. Our kids have a lot to deal with; from bullying, obesity and just really trying to be themselves. I want the Youth Tour to be more than just a place where kids come to learn and update their soccer skills, it’s going to be a vehicle to build community, focus on healthy choices and give the kids the decision making skills to flourish in their ambitions and overcome obstacles” – Dwayne (Dero) De Rosario.

Dwayne concedes that soccer was the foundation for building his character, teaching him the value of persistence, and instilling in him a commitment to the merits of healthy living.

Kids attending the youth clinics will be in for a treat, as Dero and his team will walk the attendees through not only game play tips and tricks, but also off-field skill based trainig that focuses on things such as healthy eating, and community building.

For more details on the Dero United Youth Tour Clinics, check out the programs page of DeroUnited.com.



Everyone knows that having a strong core is not only the catalyst for good posture, but it’s also the basis for good form, as we workout other parts of our body. Getting in an abdominal focused workout, a few times a week, will ensure you set your body up for the physical success that you desire.

Below is just one of the abdominal routines I have adopted over the years:

Oblique Decline Crunches: Use a decline bench and lock your feet in at the top. Place one hand behind your head and the other at your thigh. Slowly raise your upper body and twist your torso to one side. Keeping your core tight throughout the movement, trying to touch your elbow to the opposite knee. Then perform the same movement, only this time, twist your torso to the opposite side.

Cable Crunches: Attach a cable rope to a high pulley. While kneeling on the ground, grab the rounded ends of the rope and place your wrists against the sides of your head. Tighten your core and move your upper body in a crunch position and then slowly release the position. Repeat this motion to complete your set of cable crunches.

Flat Bench Leg Raises: Lay flat on your back on a bench and let your legs extend off the end, while keeping your body parallel to the ground. Grab the top edge of the bench and slowly raise your legs to the highest point you can bring them and then slowly lower your legs back to their starting position.

For all of the above exercises start off with doing three sets of 25 repetitions and allow yourself two minutes of rest, between sets.