ACL Strengthening Exercises | ACL and Knee Conditioning Program | Best ACL Exercises | Phase 4
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- Опубликовано: 24 июл 2024
- Learn more about ACL reconstruction rehabilitation following ACL reconstruction surgery here: www.matthewboesmd.com/acl-reco....
Welcome to Dr. Matthew Boes’s ACL Reconstruction Rehabilitation video series. This video is designed to help maximize your recovery following ACL reconstruction surgery. The goals of our Phase 4 program for ACL reconstruction rehabilitation are to improve strength, coordination and muscle endurance as precursors to future phases. This phase should be conducted within 6-12 weeks following surgery. Remember the following as you engage in Phase 4 ACL reconstruction rehabilitation exercises:
Conduct exercises 3-4 times weekly; strengthening exercises: 1-2 sets of 20 reps
Avoid irritation - if painful, back off exercise frequency or intensity
Ice following exercise for 10-15 minutes
Cardiovascular exercise - cross train to avoid irritation, do different exercises daily
Continue stationary bike for 20-30 min
Okay to add elliptical trainer or stair stepper
Okay to add light running progression around week 10 post-op - start with walk/jog intervals and progress to jogging
This program involves no special equipment and the majority of the exercises can easily be conducted at home (a jump mat or yoga mat may be helpful, as well as some light dumbbells as you progress with strengthening; a stopwatch or timer can be used for many exercises)
It is important to perform all exercises on both legs - this will help prevent imbalance between the rehab and non-rehab knee
The following ACL advanced strengthening and coordination exercises, which are demonstrated in this video, should be conducted during phase 4 of your ACL reconstruction rehab:
Hamstring stretch
Calf stretch
Quad stretch
IT band stretch
STRENGTH - Leg press
STRENGTH - Squat & Heel lift
STRENGTH - Squat & Reach
STRENGTH - Single leg squats - alternating
STRENGTH - Reverse lunge
STRENGTH - Lateral lunge walk
STRENGTH - Forward lunge walk
STRENGTH - Weighted pistols
STRENGTH - Albanian squats
STRENGTH - Cross reaches
Balance - Sports activity one leg
Balance - Single leg balance on towel roll
Balance - walk and hold single leg stance
Plyometric - Box jumps (6” to 12” height)
Plyometric - Leap and land (double leg progress to single leg)
Plyometric - Jump stops
Agility - fast feet in place
Agility - forward skip
Agility - backward skip
Agility - side skip
Agility - side shuffle
Agility - back pedals
Agility - Y lunges
Agility - toe taps
Agility - triangle lunges
Cross training - stair stepper or elliptical
Cross training - walk & run
Cross training - slow Figure 8’s
Cross training - slow large circles
Core - abdominal isometrics
Core - crunches
Core - reverse crunches
Core - diagonal crunches
Core - back extension
Core - bridges
Core - single-leg bridges
Core - leg leans
Icing is very important after each therapy session, so be sure to place an ice pack or cooling pad on the affected shoulder for 10 minutes to help limit any irritation from exercise. If the affected joint is stiff, try using moist heat for 10 minutes prior to exercise to help loosen things up.
This is a comprehensive program involving strength, balance, plyometric, agility, cardio and core exercises. You will likely find yourself in much better shape in terms of strength and balance after completing the entire six-phase program. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician. Only progress from one phase to the next based on recommendation from your physician. Most therapy regimens, particularly after ACL reconstruction surgery, are based on a healing timeline. Progressing too quickly, even though it may feel okay at first, may put you at risk for injury. Regular physical therapy visits are valuable for giving you feedback on your progress and helping to ensure you are doing exercises properly. If you develop any questions or concerns regarding your condition while using this video, contact your physician. Best of luck in your recovery from your ACL reconstruction.
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I couldn't continue physiotherapy so I've been doing physical therapy with this video, I'm at stage 4-5 and this video is just perfect for me, I started doing only one repetition of each exercise and now I'm doing 5-10 of each, I feel how strong my leg is getting. The level of challenge for my stage is perfect, Thank you so much for making this video 🥂😊🙌
Thank you very much, these videos, phase 4,5 and 6 helped me alot during my quadricep tendon injury 👏👍🙏🏻
I will keep saying God Bless you every time i look at you talk.
What a great series of videos! I now have to rely on them since my insurance company denies my claims for PT. I'm not yet 3 months post-op. These videos have more exercises and details than the protocols provided by my surgeon or PT.
Excellent video! Thank you.
Thank you so much for these videos…it is helping me to gain strength on my leg which looked little weaker than my other leg..now I really can see the difference and is about to match my other legs shape..can’t wait to get back to football..Thanks again you saved me a trip to my physio..I started this on my 7th week and it’s great 👍🏼👍🏼👍🏼👍🏼
Thank you so much doctor. I am a 67 year old lady with a 7 weeks ACL reconstruction following exactly your videos and you know better than me how is difficult to find good physiotherapists god enough to help you with correct exercises. I had awful experiences with people that have no idea what to do in this case. I am following from Brazil and have to say very thank you for your kindness in sharing your program with other people. 🙏🏼🙏🏼🙏🏼
really a very good exersice you made me happy im seen this esxersice ....
Thank you!! It's so helpful for any acl-post-surgery-sportler💪🙏🙏
That's me
Thanks a lot! Can you be a bit more specific on what exercises to add after week progression? Or how to schedule a routine with which exercises?
Great video! Very informative nd love how you broke them down into phases.
Thank you sir...
so good Dr thanks for your Efforts learn many way too gooo
😮very use ful and infor mative
Thank you Dr Bose
Bro acl tear vaako kati vo??
Thank you so much, had to stop fysio due to corona lockdown, this video is the perfect continuation.
Exactly
same
Thx doc
Gold
Thank you so much for the videos. Are these supposed to be done 20 reps in total or 20 reps on each leg ?
Ive been diagnosed with patellar tendinopathy. Can I use these exercises for recovery? or are the workouts completely different?
How many reps and how many sets i have to do?
hi. im currenly in week 7 post op hi have full excretion back and almost full flexion. its my second acl reconstruction and things are going much quicker than the first. I have only one problem. some times when I walk down hill or do leg slides on the floor I feel a kind of blocking below the knee in the pattela. and I first have to straighten the leg before it can bend further again. they used a hamstring from the other leg so I dont know why I have the problem. do you think its weakness in the pattela or pattela tracking that needs to improve or do you think it could be some thing els. thank you .
Any update on this? My guess is that it would have been from the mensicus, please let me know, just got my acl and meniscus surgery a month ago:)
I have been doing them consistently but still have to hold on to something because my balance isn't good is that ok
Can I go in the sauna for just 10 to 15 minutes 4 wks post ACLR ?
Sir, i have acl surgery before 10weeks, is kneeling safe if i dont have pain for ligament?
Thank you
Hi doctor, I had acl+ minesus repair on 14th January, should I carry on doing the small jumps even though my knee feels tight and little hurts? Thank you.
No , I recommend you not if you don't have enough strength and balance on the injured knee , I too started playing soccer soon after my pain had gone , but my muscles were weak. After some days , I stated feeling the pain as the muscles were weak . It took me 1 months to get away from that pain.
@@chandanaraydas1712 thank you. It's been year on January 14th and it's April now. My knee is much better but still not 100%. I do 2-3 times legs workout a week and jogging and walk. Some days still hurts but hoping that by the end of this year should recover fully 🤞🏼
Hi there! Thank you for posting these exercises, it it helped me to finally start doing something with my post op. knee! I have a question: when I do the exercise "Weighted Pistol" on 3:57, my knee is cracking (sounds like breaking a dry branch). Is it normal or should I worry?
P.S I'm 6 months post operation and haven't been doing any exercises prior to these, my doctor didn't tell me anything about it.
ruclips.net/video/uPSxIu0dIcM/видео.html look at this, it is normal. There you have your answer.
@@apolinarek97 Thank you, I'll have a look!
Hi! Thank you for the high-quality videos, they have helped me a lot during my recovery-phases. One question, are you supposed to do all the shown exercises in one session for about 3 sets of 12 each, or supposed to pick a few and split them up over 3-4 days/week? Thanks!
Same question Doc
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I doubt i’ll get a response but is there a way to help with nervousness with doing these? Like the skips make me really nervous. I do light jogging and im still kinda nervous doing that too. Does it go away over time? I wanna go back to sports but i dont wanna have to be concerned about things.
You have to trust the process , I was 8 months into my recovery and wasn’t this active into my post op care ( I did exercises but I got 90% movement back and laxed out afterwards). I started playing basketball with full exertion , 3 days later I tore my Acl again . So keep doing these exercises on a daily basis . Skipping and running won’t affect it . Contact sport will . But after close to 9 months of regular exercise you will be back to regular .
Do surgeons prescribe exercises? Isn't that a breech of protocol and professional boundaries?
Why would you have plyometric exercises in this phase, isn't the objective to get the muscle mass and stability back. And after you have enough muscle mass you can start doing plyometric exercises for muscle activation or am I wrong?
Those are low intensity plyometric exercises , if you have enough strength and balance you can add some of them in this phase.
Hello doctor,
It's been 3 months after the surgery, and i started doing too much cycling, one day i even did 100 kms cycling.
Could this hurt or cause stiffness in my knee?
it s lot but as long as you dont feel pain in your knee it shoul be alright but I am no doctor
Does walking need every day
can you tell me how many reps to do? and also how many times a day?
Bro ko ni acl problem ho??
Nice video but some excercises can make more harm than good 2-3 months after surgery. Especially with hamstring graft.
what are the future complecation I can face. I had 18 % meniscus loss. And acl at the same time.
Mohaimen Ali I hope you must be doing physio regularly. Just stick to it and be patient untill 6-8weeks. I also had acl with meniscal repair. Remember some amount of pain is normal just need to keep swelling down and keep moving. Good luck with your recovery.
how are u doin now?
Osnapitz Huy I am doing fine at 5th month, almost normal with little pain and oddness still there in the knee. Looks like its gonna take another 2-3months to get good fitness. Have to stick to the gym daily.
Alright, im almost 7 weeks post now. Had an acl surgery and meniscus stitched. I have almost full flexion now. Walked without crutches after 4 weeks. Had patellar done. Hopefully ill be back next summer to playing football(soccer)
Дякую...
This excercise will heal acl tear without surgery
No it won't.... ACL tear is treated by Surgery only.
Ligament has no blood supply which means they can't heal
I had my surgery three months ago. Sometimes I run but not full speed. Should I stop?
My surgeon told me i can start running 15 weeks after surgery
Should you abandon the exercise as soon as you feel pain? Even tolerable pain
Hi! I should graduate as a PT in about a month. It's hard to tell since I don't know when you got ACL surgery (so approximately what phase of rehabilitation you would be in), what functional exercises you can do, and how well you do them (important to determine whether or not the exercises you're too advanced for you or not), and I don't know how strong your legs are compared to each other. However if you're following the exercises in this video, and you're >6weeks post-op, then I'd suggest stopping if pain is >5/10 (0 being nothing and 10 being worst pain imaginable). Keep exercising, since your body needs that to recover, but don't overstress your newly formed ACL: they're much weeker than your biological ACL for up to 9 months 🤙
@@thejohnarnett so I actually didn't have surgery. I was told that I have a minor ACL strain. It's been 9 months now and I'm getting pain when squatting or doing anything related to squatting. I play somewhat competitive soccer but I have gained weight at 200lb now. I am overweight at my height I'm only 5'9. I didn't work out consistently probably around 2-3x a week. It got worse when this virus started.
All due respect, but at 4:16 the guy is doing Bulgarian squats, not Albanian!!! Duh!
Which exercises should I be doing at 8-9 weeks?