a little advice, if you tear your meniscus when you torn your acl, take your time don't push yourself. your knee will tell you the limit of the motion. Also know that your knee will hurt like hell for 2-3 days. And your knee starts to feel a bit normal around 4 weeks. Be patient and i wish everyone a fast recovery... peace
@@niquesseqouia5798 first of all i wish you a fast and healthy recovery. My process was a bit challenging because of my height and weight. I ate a lot of food with high protein and collagen content. I do my home exercises which the doctor gave and put a lot of effort when i was working with my physiotherapist. Its generally a 6 month period so be patient and don't be ashamed for asking help whenever you need from the people near by.
I injured my meniscus and acl exactly 1 month ago and I got surgery about 10 days ago ( acl repair with isquio tendon and partial resection of the meniscus. I am huge sport lover and and I have been checking a lot of online material in order to secure my recovery and I need to say that your recovery plan has been the best, and more detailed, I have found so far. Thank you for sharing and congrats for this chanel.
Had my surgery a month ago. Came across this channel 10 days back. Have been doing all the phase 1 exercises, 50 reps each, 2-4 times a day. Can feel the improvement and rehabilitation. Thank you for putting it out there. Also wanted to highlight that phase 1 video hangs just under one minute before continuing, maybe you could look into it. Excited to get to phase 2,3,4,5... -Cheers!
ATANU BARMAN I work as a scuba instructor too. So after the initial months I resumed work. The default water therapy helped too. Currently not doing much, but yes must continue
Useful video thank you. Just to note, I got my ACL repaired here in the UK last week, and one piece of advice they specifically gave was to avoid the straight leg raise.
Were you ever told why you should avoid it? I got my ACL reconstructed and had my meniscus tear repaired as well. It’s day 9 and I was told to start straight leg raises with my brace on and locked. I’m just wondering why you were told not to do them. Thanks!
@@fliptrickskater Hey there, I'm so sorry but I can't quite remember exactly why they advised me not to! Just tried to Google but can't find a sufficient explanation either. I would say just go with what your doctors/physios have specifically advised you though, they know what they're talking about and if it's specific advice catered to you as an individual (as opposed to generic advice) then it can be trusted, I'm sure! Also, I never had a proper leg brace after my surgery, I was just bandaged up for a couple weeks so maybe having that extra support whilst doing your straight leg raises is less harmful? Good luck with your recovery!! And don't worry if it takes a little longer than you hope, just stick to your physio regime religiously - I don't think I stuck closely enough to it, in retrospect! But I'm up and running again now, just fine :)
I'm week 2 post op in the UK and have just been told to start straight leg raises. No bandages or brace and just had my dressings off. I also had some meniscus removed during the surgery.
important advice: patients after ACL reconstruction should better NOT perform the QUAD and HAMSTRING SETS in full extension. They should rather be performed in around 30° knee flexions Reasons are because - isometric contractions of the hamstrings in full extension facilitate a co-contraction of the gastrocnemius. The gastrocnemius pulls the femur in a posterior translation which puts stress on the ACL. - isometric contractions of the hamstrings do not result in posterior translation of the tibia in full extension. The angle of insertion in full extension leads to a compression of the knee joint rather than a posterior translation of the tibia. In this way, the hamstrings do not protect the ACL from excessive stress when doing quad-hamstring cocontractions. The Sets and cocontractions should be performed with the knee slightly flexed, not in full knee extension.
I’m active duty and injured my ACL (based on an MRI) and I have received no help whatsoever. I am going to follow this step by step program and let you know how it goes. It has been over a month and the patellar scarring idea terrifies me as I cannot currently fully straighten my knee. It feels like it’s blocked from going further and I don’t want to see if there is pain behind really pushing it.
I'm facing the same problem now. I met with an accident while on duty and partial ACL tear were the results of MRI. No surgery was recommended to me. But just like you my swelling in the patellar area is still pretty visible. My legs are stiff and straight and it blocks me from bending my knee. How are you now? Have you fully recovered and returned to normalcy. How much time did it take you. I hope you made it!!
I'm scheduled for my surgery April 5th 2021 and am going to follow your videos along with my physical therapy. I'm so nervous I'm a stay at home mom with 2 kids under 3 and my husband can't take time off to help the first week. Pray for my sanity.
Matthew, can't hear a thing between 0:44 and 1:05. Can't really understand what we're supposed to do either. It's a shame as I like the rest of the video and I'm getting cut on Tuesday Nov. 6th 2018... I've saved your video, phase 1 & 2. I'll look for more of your stuff. It would be great if you could try to reload phase 1. We are so eager to do things right post surgery! Many thanks from France xx
I’ve had a grade 2 acl sprain (injured 2 weeks ago) - so no surgery but 4 months of physio rehab. Are the exercises in this programme appropriate for someone who has injured their acl but not necessarily had surgery? Thank you!
What is the safe knee flexion ROM allowed during this phase?. Does it change whether you do an open kinetic chain excersice vs a close kinetic exercise?. Thanks
why is the leg so straight? I am 1 week post-op and my legs are bent at about 20-25 degree without braces. These do not seem like straight after surgery exercises.
Hi sir my name s goutham from India. I hd been acl nd lcl can I do this excuses. 6month as happend little uncomfortable to walk .thn little laxing in lcl. So ple help me.
I'm 1 week post OP and I've been given absolutely no instruction for therapy. I was told my surgeon will send me to therapy after my post OP appt which would make me a week and a half post OP by then. Is that normal?
I see that you posted this a year ago, I am currently going through the same thing you went through. Did you happen to find out if it's normal to not be given exercises for over a week past your surgery?
@@yelenavasquez6948 hello!👋 yes it's normal. I asked my orthopedist and my physical therapist and they all said it was normal to not start therapy right after surgery. I think it definitely put me a little behind as far as my recovery timeline but you'll get better and stronger. Just be patient and have faith in the physical therapy.
I'm in the same boat... about a little over a week post surgery. Have been trying to do small exercises (flexing quad and bending knee) to get some motion back but it's still swollen and stiff. Both those things have reduced but not completely. I'm still having trouble sleeping comfy and moving around without crutches. Was that the same in your case and is it normal?
hi, i am a squash player and i tore my acl,during my surgery the surgeon had to cut a part of the medial meniscus as it was damaged, now its almost 2 weeks after the surgery and my knee bending is restricted and i feel pain in the region of the meniscus when i striagten my knee and my knee isnt straight as the other leg. is this normal or i should do something. kindlly get back to me. thank you
What's up Doc. I am waiting for surgery. But I recovered well from the injury and I'm ok with mild exercise. I am trying to avoid further damage to the knee whilst I build my muscles and keep fit. So my question is, are knee straps or exercise support braces any good? Am I wasting my time? I am definitely not running anymore but do some plyometrics for my cardio. And some spinning. Thanks for your help.
Consult your doctor if it can be taken care of by physiotherapy. I was also diagnosed by partial tear I went to acl augmentation instead of reconstruction.
@hanselxy Bro.... I did the PRP injection fir my left knee... That was before three weeks... It seems great though my doctor is not big fan of this procedure.... My knee was in a big mess... I am 48 years old.... PRP works but some doctors reject it because sergical operations is good for them
bro can u tell me that your knee is stable or unstable ? if your knee is unstable then you must have to do acl surgery and your knee is stable then you have to go to physical therapist or rehab
@@Anassjr10 Bro...it was my left knee ...torn meniscus with friction under knee cap ...etc......some doctors suggest that I may need total knee joint replacement......but know thanks God i feel it healing ....Bro do you speak Arabic? you have Arabic name .....anyway the PRP procedure is so minimal it took 25 minutes with one injection but you need to avoid any exercises for the legs so that you allow the PRP to stick at the affected area in order create a clut which in turn will allow the effective materials to do its work.....wish fast healing bro
yo, I'm 6 days post operation. super crappy situation but if you want to move like you used to, ACL tears need surgury. unfortunately they dont heal on their own
@@brydermckee2556 You do not "Need" an ACL to "move" like you used too. I have no ACL, PCL and partial torn MCL in right knee and that is my best Change of Direction leg. You need strength and understanding to move like you used too, not surgery. Also, I am Exercise and Sports Science, just before you try to tell me different.
@@fitcommunity8238 sure, but I'm training to make sure I can ski hard again, I needed an ACL if I wanted full sport again, and figured this person did too. need a new acl and targeted exercises like you're talking about. also, I'm sorry your life is so droll that you actually get upset and defensive on a random RUclips comment..from a 19 year old. hope things go better ✌
@@brydermckee2556 again, you do not "need" an ACL to perform any type of sport at any level. I have professional sports people that have almost no ligament structure in their knee and still play/compete at a national and international level. Unfortunately your comment was the 1 each year to get a response. Hopefully your rehabilitation is going well and the information you have or learnt is getting better each day. If you do not know, do not comment.
@@fitcommunity8238 yea you dont "need" one, but when you're 19 years old with no medical experience and a doctor tells you that you need surgury, it seems my only option. I was just trying to help a fellow ACL injured person man 😂 I had no medical help for 3 months due to covid 19 and when my appointment came that was all the info I had man. kindly take your petty energy and pour it into your clients.
a little advice, if you tear your meniscus when you torn your acl, take your time don't push yourself. your knee will tell you the limit of the motion. Also know that your knee will hurt like hell for 2-3 days. And your knee starts to feel a bit normal around 4 weeks. Be patient and i wish everyone a fast recovery... peace
Thank you! I never see anything about acl and meniscus tears together... surgery on the 10th
I'm at week 6 at 110 degrees, we all recover differently. Def be patient
Maggie Watson how did you recover? I have both done on my surgery last week
@@niquesseqouia5798 first of all i wish you a fast and healthy recovery. My process was a bit challenging because of my height and weight. I ate a lot of food with high protein and collagen content. I do my home exercises which the doctor gave and put a lot of effort when i was working with my physiotherapist. Its generally a 6 month period so be patient and don't be ashamed for asking help whenever you need from the people near by.
Yea I tore both of my acl and meniscus. this is my 2nd day and it's hurts like hell my leg having muscle spasms all the time
I injured my meniscus and acl exactly 1 month ago and I got surgery about 10 days ago ( acl repair with isquio tendon and partial resection of the meniscus. I am huge sport lover and and I have been checking a lot of online material in order to secure my recovery and I need to say that your recovery plan has been the best, and more detailed, I have found so far. Thank you for sharing and congrats for this chanel.
how is your acl now?
Two days post ACL op. These videos have really helped me devise a physio plan. Thank you!
Had my surgery a month ago. Came across this channel 10 days back. Have been doing all the phase 1 exercises, 50 reps each, 2-4 times a day. Can feel the improvement and rehabilitation. Thank you for putting it out there. Also wanted to highlight that phase 1 video hangs just under one minute before continuing, maybe you could look into it.
Excited to get to phase 2,3,4,5...
-Cheers!
How was your recovery?
What are the exercise & rehab you are doing now ?? Plz tell
ATANU BARMAN I work as a scuba instructor too. So after the initial months I resumed work. The default water therapy helped too. Currently not doing much, but yes must continue
Zorawar purohit plz tell me the exercise rehab name
On my 3rd, yes 3RD, ACL surgery. These videos are still my go-to’s
3 ACL same knee??how does that happen?
there's a problem with the video starting at 00:45
Alper Ozgur i nearly got a heart attack there...
sound goes to garbage... :(
Please fix!!
You can click ahead and then click back and it suddenly works.???? Must be a hole in the Matrix
Useful video thank you. Just to note, I got my ACL repaired here in the UK last week, and one piece of advice they specifically gave was to avoid the straight leg raise.
Were you ever told why you should avoid it?
I got my ACL reconstructed and had my meniscus tear repaired as well. It’s day 9 and I was told to start straight leg raises with my brace on and locked.
I’m just wondering why you were told not to do them. Thanks!
@@fliptrickskater Hey there, I'm so sorry but I can't quite remember exactly why they advised me not to! Just tried to Google but can't find a sufficient explanation either. I would say just go with what your doctors/physios have specifically advised you though, they know what they're talking about and if it's specific advice catered to you as an individual (as opposed to generic advice) then it can be trusted, I'm sure! Also, I never had a proper leg brace after my surgery, I was just bandaged up for a couple weeks so maybe having that extra support whilst doing your straight leg raises is less harmful? Good luck with your recovery!! And don't worry if it takes a little longer than you hope, just stick to your physio regime religiously - I don't think I stuck closely enough to it, in retrospect! But I'm up and running again now, just fine :)
I'm week 2 post op in the UK and have just been told to start straight leg raises. No bandages or brace and just had my dressings off. I also had some meniscus removed during the surgery.
important advice: patients after ACL reconstruction should better NOT perform the QUAD and HAMSTRING SETS in full extension. They should rather be performed in around 30° knee flexions
Reasons are because
- isometric contractions of the hamstrings in full extension facilitate a co-contraction of the gastrocnemius. The gastrocnemius pulls the femur in a posterior translation which puts stress on the ACL.
- isometric contractions of the hamstrings do not result in posterior translation of the tibia in full extension. The angle of insertion in full extension leads to a compression of the knee joint rather than a posterior translation of the tibia. In this way, the hamstrings do not protect the ACL from excessive stress when doing quad-hamstring cocontractions.
The Sets and cocontractions should be performed with the knee slightly flexed, not in full knee extension.
I’m active duty and injured my ACL (based on an MRI) and I have received no help whatsoever. I am going to follow this step by step program and let you know how it goes. It has been over a month and the patellar scarring idea terrifies me as I cannot currently fully straighten my knee. It feels like it’s blocked from going further and I don’t want to see if there is pain behind really pushing it.
I'm facing the same problem now. I met with an accident while on duty and partial ACL tear were the results of MRI. No surgery was recommended to me. But just like you my swelling in the patellar area is still pretty visible. My legs are stiff and straight and it blocks me from bending my knee.
How are you now? Have you fully recovered and returned to normalcy. How much time did it take you.
I hope you made it!!
I'm scheduled for my surgery April 5th 2021 and am going to follow your videos along with my physical therapy. I'm so nervous I'm a stay at home mom with 2 kids under 3 and my husband can't take time off to help the first week. Pray for my sanity.
good luck. i just had mines on the 30th. recommend cbd or edibles for the pain
Hope you're doing better now
Matthew, can't hear a thing between 0:44 and 1:05. Can't really understand what we're supposed to do either. It's a shame as I like the rest of the video and I'm getting cut on Tuesday Nov. 6th 2018... I've saved your video, phase 1 & 2. I'll look for more of your stuff. It would be great if you could try to reload phase 1. We are so eager to do things right post surgery! Many thanks from France xx
0:45 scared the shit outta me!
Straight leg raise first 2 weeks...!?!?
Are you mad?? I'm nowhere near that phase yet. I'm on day 10 since the op.
Sir you showed the exercises but forgot to mention those sets for how long and for how many times a day
Hom many times should i do each exercise ?
Anyone else notice static in the video sound at around 0:45sec mark??
Sir I have acl surgery on 28sept but now when I straight my leg on bed after sometime I up my knee it rub and sound what I do sir please tell me.
Whats wrong with the sound? White noise at around 50 secs
Are these also useful when both meniscus have been repaired
I’ve had a grade 2 acl sprain (injured 2 weeks ago) - so no surgery but 4 months of physio rehab. Are the exercises in this programme appropriate for someone who has injured their acl but not necessarily had surgery? Thank you!
How's your knee now. Did it recover? Even I have grade 2 sprain ACL . no instability and mild pain.
I had my surgery last week with BTB, i wonder if patellar mobilization is okay with BTB since the wound is literally there....?? many thanks!
Meniscus + acl again (2nd time ) surgery .
Can i do these exercise sir please reply
I got infection after 2 months post acl surgery my doctor removed screws but graft retained is thier any chance to recover
What is the safe knee flexion ROM allowed during this phase?. Does it change whether you do an open kinetic chain excersice vs a close kinetic exercise?. Thanks
why is the leg so straight? I am 1 week post-op and my legs are bent at about 20-25 degree without braces. These do not seem like straight after surgery exercises.
Brilliant! Thank you!
Hi sir my name s goutham from India. I hd been acl nd lcl can I do this excuses. 6month as happend little uncomfortable to walk .thn little laxing in lcl. So ple help me.
I'm 1 week post OP and I've been given absolutely no instruction for therapy. I was told my surgeon will send me to therapy after my post OP appt which would make me a week and a half post OP by then. Is that normal?
I see that you posted this a year ago, I am currently going through the same thing you went through. Did you happen to find out if it's normal to not be given exercises for over a week past your surgery?
@@yelenavasquez6948 hello!👋 yes it's normal. I asked my orthopedist and my physical therapist and they all said it was normal to not start therapy right after surgery. I think it definitely put me a little behind as far as my recovery timeline but you'll get better and stronger. Just be patient and have faith in the physical therapy.
@@juals89 hello thank you so much! This actually helped put my nerves to ease. Thanks again!
@@yelenavasquez6948 you're welcome! Hope you're recovering well. 😊
I'm in the same boat... about a little over a week post surgery. Have been trying to do small exercises (flexing quad and bending knee) to get some motion back but it's still swollen and stiff. Both those things have reduced but not completely. I'm still having trouble sleeping comfy and moving around without crutches. Was that the same in your case and is it normal?
just had surgery yesterday
How has your recovery been? I meet with ortho tomorrow. Complete tear of the ACL. All other ligaments are fine
hi, i am a squash player and i tore my acl,during my surgery the surgeon had to cut a part of the medial meniscus as it was damaged, now its almost 2 weeks after the surgery and my knee bending is restricted and i feel pain in the region of the meniscus when i striagten my knee and my knee isnt straight as the other leg. is this normal or i should do something. kindlly get back to me. thank you
kitna samay lagta hai lingament set hone m ....mere ko 2 manth ho gay per daed nahi jarah hai ..plis bataiyega jaroor
What's up Doc. I am waiting for surgery. But I recovered well from the injury and I'm ok with mild exercise. I am trying to avoid further damage to the knee whilst I build my muscles and keep fit. So my question is, are knee straps or exercise support braces any good? Am I wasting my time? I am definitely not running anymore but do some plyometrics for my cardio. And some spinning. Thanks for your help.
Dg can you show f to
thank you dear sir
Good Jon 💓
Nice exercise sir
Hi . Thanks for sharing your video. Please let me know after how many days , we have to start phase 1 after surgery. Thanks
check description
Long time for phase 1/day
Can I do these exercises I was diagnosed with partial acl tear and I can even walk !
Consult your doctor if it can be taken care of by physiotherapy. I was also diagnosed by partial tear I went to acl augmentation instead of reconstruction.
Saurabh Chaudhary
how was that done?....using PRP infections ?......
@hanselxy
Bro.... I did the PRP injection fir my left knee... That was before three weeks... It seems great though my doctor is not big fan of this procedure.... My knee was in a big mess... I am 48 years old.... PRP works but some doctors reject it because sergical operations is good for them
bro can u tell me that your knee is stable or unstable ?
if your knee is unstable then you must have to do acl surgery and your knee is stable then you have to go to physical therapist or rehab
@@Anassjr10 Bro...it was my left knee ...torn meniscus with friction under knee cap ...etc......some doctors suggest that I may need total knee joint replacement......but know thanks God i feel it healing ....Bro do you speak Arabic? you have Arabic name .....anyway the PRP procedure is so minimal it took 25 minutes with one injection but you need to avoid any exercises for the legs so that you allow the PRP to stick at the affected area in order create a clut which in turn will allow the effective materials to do its work.....wish fast healing bro
Hello Dr., Can we follow these exercise routines for reconstruction of ACL even without surgery???
yo, I'm 6 days post operation. super crappy situation but if you want to move like you used to, ACL tears need surgury. unfortunately they dont heal on their own
@@brydermckee2556 You do not "Need" an ACL to "move" like you used too. I have no ACL, PCL and partial torn MCL in right knee and that is my best Change of Direction leg. You need strength and understanding to move like you used too, not surgery. Also, I am Exercise and Sports Science, just before you try to tell me different.
@@fitcommunity8238 sure, but I'm training to make sure I can ski hard again, I needed an ACL if I wanted full sport again, and figured this person did too. need a new acl and targeted exercises like you're talking about. also, I'm sorry your life is so droll that you actually get upset and defensive on a random RUclips comment..from a 19 year old. hope things go better ✌
@@brydermckee2556 again, you do not "need" an ACL to perform any type of sport at any level. I have professional sports people that have almost no ligament structure in their knee and still play/compete at a national and international level.
Unfortunately your comment was the 1 each year to get a response. Hopefully your rehabilitation is going well and the information you have or learnt is getting better each day.
If you do not know, do not comment.
@@fitcommunity8238 yea you dont "need" one, but when you're 19 years old with no medical experience and a doctor tells you that you need surgury, it seems my only option. I was just trying to help a fellow ACL injured person man 😂 I had no medical help for 3 months due to covid 19 and when my appointment came that was all the info I had man. kindly take your petty energy and pour it into your clients.
Great content, thanks for sharing!
thank you. this really helps
When do you start these Phase 1 Exercises?
asap, but as pain allows
Hi Sir...I have completed my ACL surgery before one month...Can I sit and travel in backseat of a bike now?? Kindly suggest
Great ❤️❤️❤️❤️
thank you Sir
👍👍👍