Exercise After ACL Reconstruction (Knee Surgery)

donni123
donni123 Posts: 52 Member
in Fitness and Exercise
I was doing really well losing and exercising before March 17, and splat, tore up my knee while skiing, and completely fell of the wagon. I am about 1 month out from my knee surgery and am looking for light exercise recommendations that others have done after knee surgery . Am currently doing ~2 hours of PT on the knee per day, but the rest of the body need's some work. Started logging my calories again this morning and looking to get back on the exercise horse.

Any suggestions on what worked for you? Thanks

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Personally I think this is a conversation to have with your therapist (no idea how many members may have had ACL injuries / surgery)

    One of my daughter's soccer teammates just underwent surgery and I know they're talking about no soccer until next year (but soccer also involves lots of starts/stops, quick turns etc)

    Take the time to heal properly, it may not be fun with this kind of setback but in the long run your body will thank you.
  • DavPul
    DavPul Posts: 61,406 Member
    My right knee exploded in 2004 on the basketball court. ACL, MCL, the works. Sounds like your PT is getting your knee handled, and there's no reason you can't do everything else you want to do for the rest of your body. You may want to make a few slight adjustments though.

    Any exercise (non-leg) you used to do standing you may want to do sitting. Go from standing military presses to seated behind the neck presses or seated dumbbell presses. From standing barbell curls to seated. When benching, raise your legs off the floor and bring your knees up so your upper leg is at a 90 degree angle to your body. These same things will apply to quite a few other exercises.

    For me, I found my knee was pretty strong after the surgery and once I had 80% of my range of motion back. But my confidence in my knee took months to return. So these adjustment weren't really to protect my knee but to make sure I didn't react to a slight twinge in a way that made the lift unsafe. And use a spotter, but that should be something you already do.

    Good luck!
  • Cgirlish
    Cgirlish Posts: 263 Member
    I agree talk with your PT and doc... see what they say.... I was able to do alot once I got my knee brace, volleyball, snowboard etc
    but think it took 2 months of PT to rebuild the muscles in my legs first... I know the surgury has improved alot since 1994 so it may
    be less recovery time
  • donni123
    donni123 Posts: 52 Member
    Thanks for the idea. I hadn't really thought of doing seated free weights. I was thinking I would be limited to machines. Appreciate it.
  • MysticMoon
    MysticMoon Posts: 21 Member
    I am currently recovering from having femur lengthened 2 inches and pelvis broke in 3 places on one side, opposite side is 6months post op of having femur broke and rotated. Still on a crutch and it's still plated inside.

    I use the wiifit board, i recalibrated my mii so it weighted about 4lbs and was aged 100 so the board would be super sensitive, that way i could sit on a chair behind the board, and work the board with my feet, putting various amounts of pressure/weight through the foot, really helps working them muscles and tendons without using full force.
  • lil_bit_crazy
    lil_bit_crazy Posts: 161 Member
    Hi! I just had my ACL allograft may 10th. **I am not normal. Please ask your pt. But this is what I do

    I threw crutches aside at day 9, brace followed at day 12. I am stubborn and impatient. Daily several times, I would flex and extend. You HAVE to get that extension or you'll not walk properly. When you reach to "uncomfortable" push to pain..then hold for as long as you can. I had full ROM (140° and -9°) 3 weeks after surgery.

    Walk. Weight bearing ...walk walk walk. Do your quad sets. From your glutes. Hold n squeeze 20 reps, count of 10...I did mine 5 times a day. My pt says I'm a glutton for punishment.
    Uj
    So walk, quads, glutes, and when you have full ROM add 2# weights ...
    Strengthen the quad and it will be much easier!
    and remember ...pt stands for Pain and Torture!

    Message me if you have other questions. Good luck!

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