Knee Strengthening Exercises Following ACL Reconstruction Surgery | Phase 3
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- Опубликовано: 5 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 3 program for ACL reconstruction rehabilitation are to improve balance and muscle activation, and progress in strengthening exercises. This phase should be conducted within 4-6 weeks following surgery. Remember the following as you engage in Phase 3 ACL reconstruction rehabilitation exercises:
Continue all motion exercises from Phase 2 until full range of motion.
Conduct 1-2 sets of 20 reps for strengthening exercises; continue daily.
If you feel that there are too many strengthening exercises early on, pick 4-5 to do and increase the number as your strength improves.
If swelling or irritation develops, conduct exercises every other day.
Do exercises on both legs to prevent imbalance.
Balance exercises - progress to no touch; progress to no wall or chair assist.
Gait exercises - continue with 1-2 passes (20ft up and back) daily.
Stationary bike can be increased to 20-30 min as tolerated.
Remember to ice for 10-15 minutes following exercise sessions to prevent inflammation (pain and swelling).
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 early strengthening and coordination exercises, which are demonstrated in this video, should be conducted during phase 3 of your ACL reconstruction rehab:
Hamstring stretch
Calf stretch
Quad stretch
Stationary bike
sTRENGTH - Hip FLEXION
STRENGTH - HIP EXTENSION
sTRENGTH - HIP ABDUCTION
STRENGTH - HIP ADDUCTION
sTRENGTH - Wall squats
STRENGTH - Front lunges - partial
STRENGTH - Lateral lunges
STRENGTH - Step ups 6”block - front TO back
STRENGTH - Step ups 6”inch block - side to side
STRENGTH - Sumo squats with dumbELL
STRENGTH - Front kicks
STRENGTH - Side kicks
STRENGTH - Bend and squats
Balance - single leg toe raise, alternate
Balance - single leg toe reach
Balance - leaning towers
Gait - Lateral stepovers
Gait - forward zig-zag skater step with pause
Gait - backward zig-zag skater step with pause
Gait - side step in mini-squat position
Core - abdominal isometrics
Core - crunches
Core - reverse crunches
Core - diagonal crunches
Core - back extension
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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Thank you. Really appreciate this video for so many exercises to do post op while coronavirus lays all us ACL recovery folk without PT
In the same boat as you! This really helps
I'm also
Super sad, should be playing by now :/
This phase how many weeks i do
Thank you a lot. These videos are definetly the best i've ever seen since after my acl surgery. Your excercises help me a lot and the videos give me a lot of ideas to complete my workouts. Greetings from germany ♥️🙏🧗♀️✅
Thanks for posting these videos. They are extremely helpful
Hi, Dr. Matthew, I like your Exercises video the best. It shows very slow and detail. Thanks.
Thanks a lot, your videos helping me for ACL recovery.
Thank you so much for this video 😔
From last few month I am facing a same stage (Acl tear) which is hard to believe but we should goes through the toughest times to win from it…✌️
Excellent, videos - now will have to start working on those exercises ! Thank you!
Thanks for making such a nice video clip. It really very very helpful.
Thank you for these videos. For a patient who has a grade 1 tear (partial injury) not requiring surgery, simply rehab, which phase of exercises (1-6) would you recommend they start at please?
Thank you for this video. I had MCL reconstruction with Meniscus repair 4 month ago. My recovery has been slow due to scar tissue. Would these excercise help in strengthen my MCL also?
sir can it is use for acl partial tear rehab?if not give some advice to me.
Hi. Your video is good. Can I put a link of the same on my blog? Just trying to collect the best videos as per me for runners
Thank u Doctor from another doctor... physiotherapy would cost me a bomb.. god bless u❤❤
Superb and nice information to get the ACL rehab after 3month of surgery
Very good help thank you very much
My surgery done with pateller bone tendon graft sir. Can i do this all excercise ?
Good evening Dr can you tell me please when this phase begins after week number?? After the surgery
Please tell about exercises schedule that should be done after PRP injection therapy for ACL grade 1 tear .can we do this exercises or not?
Thanks for sharing
hey Dr. Mathew; i had not only ACL but meniscus surgery as well. Would i be a candidate for all these exercises/stretches? as my therapist has me doing only simple stretches when i feel my body is ready to handle weight baring exercises. Please do tell. Thanks:)
anyone who's post op just make sure you stay active as much as you can ! you will regret it if you dont !!!
1sheldon I am 1 months after surgery and I been doing rehab for 2 weeks, is that good? I haven’t being able to run yet
what do you mean by active/
@@saadafzal9756 moving lots, working out
I was hit by a car. Ive been doing therapy for three years five times a week, two to three hours. If i dont do it i start regressing and begin to have problems and loose the progress. It has to be done for the rest of my life
@@Jj-hz6eryou’re a HERO, keep it up
Thank you very much for share this video .it is very useful to recover my ACL & Maniscous tair .👍
good luck
This is just great!
Are back squats and deadlifts a bad idea? I’m about 9 weeks out
Really very helpful
Why do your phase 3 exercises look easier the phase 2?
Sir how many times can i do these exercises in a day ??
We do repeat this like how many? And for how many sit ?
I'm three weeks post op but I'm sure I won't have the range of motion to do a quad stretch. Any tips?
I'm greatly appreciative to have run across this video. How often and how long do you suggest these excercises be done? Meaning once per day for 4 weeks?
Rest of your life.
You have to work to reach something.
And work to keep and retain it
How many reps of each excercises are to be performed,,, and are these excercises to be performed daily?
Thanks ♥️♥️♥️♥️♥️
Is it helpfull after 5 months of acl surgery
Sir how many set do exercise?
Hi.
I had done ACL reconstruction (single bundle) exactly 12 weeks before.
I can't hyper extend my knee like I extend my normal knee.
There is almost an extension lag of 5 degrees besides I have gained flexion only upto 100 degrees.
Can I get some advice at this stage of post surgery.
Thank you
Did you recover?
I done mine 4 weeks ago and have been walking without walking sticks after 2 weeks operation. Am I too active or it's okay to carry on? My leg do get tired and have some times different pains in my knee!
How are you now bro
After my sergery when I run fast my recovering leg just pulls off as soon as it touches the ground and it feels like I am running on one leg I know I need some advice for balancing on that leg and to give it some strength can anyone help me on this one 🙏
How many sets a day ??
Hello, how many reps and how many times during the week should I do these exercises? Thank you very much
I have great workouts for ACL and explosiveness Subscribe to my Channel
Sir can I use this exercise for PCL reconstruction recovery ? Please reply sir 🙏🙏🙏🙏🙏
Sir SLR kitne din bad karna h
ACL surgery 3 montha hu gai hai to kitne mineta essarsaxe karna hai
How many reps/sets we should do in a day? Please elaborate
I just did all the exercises til i got tired or til it burned and 1 set of everything took me 4 hours and that was without the 30 minutes of running, bike, eliptical at the end. Keep in mind u have to do one legged stuff on both sides so it takes a long time to get through everything. I can feel it in my hips and butt today the first day after my first workout. I rehabbed for a few months 10 years ago but quit so im starting up again trying to finish the job finally. Im finally ready mentally and physically for it and have more time for it.
had an acl reconstruction last late dec 2019, got stuck at phase 3 with weak hamstring muscle :< I hope I can still strengthen my left leg
Had same issue. Don't stretch, it's scar tissue healing
5 weeks post op, don't have full flexion yet. Is that normal?
ofc its normal
i got 100degrees after 4,5 weeks
my surgery was done 2 months ago from today but the swelling hasnt reduced . any tips and advice on that ?
Aadil Sandhu
do chk with doctors it can be opd infection if the swelling is note gone till 2 months
Aadil Sandhu had the same problem what worked with me I used hot patch before training icing after and acupuncture reduced the swelling
Hi Sandu
I just my ACL reconstruction on 13th July'21.
Even I had heavy swelling around the knee. Icing soon after the physiotherapy and using knee brace for longer hours really helped.
Can i use this Exercise for Pcl reconstruction recovery
How did u injure your pcl?
how is it working?
Week5 post op here and nowhere near these exercises. Just started physiotherapy this week 😱😁
PT should start two or three days after surgery 😱😱😱
Yes you will able after some time
I started the next day after therapy per my doctor... I was like REALLY...
what about the repetitions for each exercises?
2-3 (x10) seems a good starting point
Rất tuyệt vời
Do we need to do these everyday ? Or 2-3 times a week ?
3
Hi I'm 4 years out I stopped physical therapy early I know that was not smart now I have to strength in my knee what video do I need to help
I have great workouts for you subscribe to my channel
I've been slacking for the last couple of weeks, and I'm considering starting from video 1, and working my way through the playlist.
Day 58 post-surgery, should I start this phase 3 now?!
Full extension to full bending compared to the uninvolved knee by week 4 post-op
hello Dr, i am.8 weeks post op from ACL meniscus repair with hamstring graft.
I still feel rightness in the knee when I squat and clicking sound when i get up from the muscle joinjng thigh and patella.
kindly help.
Its a lack leg strength, I am 10 weeks post of with an ACL repair. the popping will go away the stronger the quad muscles are.
Also releasing the tightness and tension from the IT Band is a big factor.
Does this exercises works after Acl and meniscus surgery?
Fool
Read the title
굿 🙆
Hello Doc, I'm in my 4th week post op, but I'm unable to achieve 90 degree still,
Is it normal ?
Naren Raj keep working at it . Do not let it turn into scar tissue
Its took me weeks to get to 90° but I could straighten with no problem... just keep working and stretching... doing your exercises at home are HUGE. At 6 months my knee could touch my butt. Working on strength now
It’s 4 weeks post of for my ACL reconstruction and I still can’t go a full rotation on the bike due to pain. Is that bad
No. I am a few days from my 8th week post op (ACL reconstruction, meniscectomy, ALL repair) & full flexion on the bike just takes time. Something I found extremely helpful was using the recumbent bike & using the seat as progression for where my flexion is at. I cycle for 10-15 mins & warmup with my comfortable cycling where I am at 0° extension at the bottom of the cycle. Try just moving forward until you can’t go anymore, then go backward until you can’t go anymore. Don’t force anything
@@mawzhi4211 thanks dude! its 5 weeks post op and i can only pedal backwards, cant do the full rotation forward pedaling yet
@@ahunnitMyles that’s good that you’re progressing. To go forward try scooting back a little more until you can, for me it’s not “comfortably” but it should be smooth, it might hurt a little bit like PT pain but it shouldn’t be acute. Obviously, talk to your PT if you have one about what you should do
Hello sir I have ACL reconstriction last year, now I am running well and do activities but I have a problem when I straight my leg it make sound like khat khat. What I have to do please suggest me
Any updates buddy? What you did to avoid the sound from the knee?
A question fro Dr. Matthew: I'm 3 months into my recovery after ACL surgery. I'm following your exercises about 4-5 times a week. My knee kind of feels 'lumpy' though and when I move it, it kind of feels like there's muscle 'clicking' or catching inside. Is this normal or should I be worried?
Aric Arthur my PT said it was normal since I also had my meniscus repaired as well. Just be careful with it because your knee has get used to everything again. If you have a brace for it you should be fine.
Kiara Brice Thanks! :)
Go to an athletic therapist
Maybe it’s patellar tendinitis
Mate I'm also facing same problem,,
🇮🇳🇮🇳🇮🇳🇮🇳🙏🙏🙏🙏
Thanks for posting these videos. They are extremely helpful