Best ACL Exercises | How to Recover From ACL Reconstruction Surgery | Phase 2
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- Опубликовано: 9 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 2 program for ACL reconstruction rehabilitation are to improve range of motion to normal and restore normal gait pattern. This phase should be conducted within 2-4 weeks following surgery. Remember the following as you engage in Phase 2 ACL reconstruction rehabilitation exercises:
Continue with stretching exercises [1-6 below] 3 times per day to increase motion
Motion goal = Full extension to full bending compared to the uninvolved knee by week 4 post-op
Start prone hangs [3 below] with ankle weights if full extension is not yet achieved
Conduct light strengthening [7-17 below], balance [19-22 below], and core [29-33] exercises daily - start with one set of 12-15 reps and progress to two sets of 20 reps
Okay to add ankle weights for straight leg raise
For gait exercises [#23-28] start with one pass per exercise [approx. 20 ft]; increase to two passes as tolerated
Use light stationary bike [10-15 minutes only] once you’ve achieved enough bending of knee to clear pedal rotation
More than 15 minutes can cause irritation and swelling at this point
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 balance and gait exercises, which are demonstrated in this video, should be conducted during phase 2 of your ACL reconstruction rehab:
Heel props
Flexion hangs
Prone hangs
Hamstring stretching
Calf stretching
Patellar mobilizations
STRENGTH - Straight leg raises
STRENGTH - hIP aBDUCTION
STRENGTH - HIP EXTENSION
STRENGTH - HIP ADDUCTION
STRENGTH - Knee extension 40-90 degrees
STRENGTH - Mini-squats - 0-40 degrees
sTRENGTH - Leg press - 0-30 degrees
STRENGTH - hamstring curls - leg wEIGHTS
STRENGTH - CALF raises
STRENGTH - Lateral lunges
STRENGTH - Squat and rock
Stationary bike
Balance - front & back rock, feet staggered
Balance - single leg
Balance - tandem walking heel to toe
Balance - plyo ball sit and rock, leg raiseS
Gait - step overs forward
Gait - step overs backward
Gait - forward high knee walk
Gait - backward high knee walK
Gait - forward high hurdle with hip circles
Gait - backward high hurdle with hip circles
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.
#howtostrengthenyouraclfollowingsurgery #bestaclexercises #aclrehabworkout #howtorecoverfromaclreconstructionsurgery #kneestrengtheningexercisesfollowingaclreconstructionsurgery #aclstrengtheningexercises
am I the only one thinking that this is so hypnotizing because of the music and the way the guy describes the exercises? :)) I just fell asleep for 2 hours now watching this =))
This is the best video on this subject I have found. Thank you!
Everyone needs to remember, each persons body will recover differently. I'm 4 weeks post OP and I'm out of the brace with no crutches. I'm walking almost like I did before the injury, my bend is at 85° and flexion is a +1. Someone I know is 5 weeks post op and still has to use the brace and crutches. Listen to your body and don't push it to hard. Just continue with your program and you will fully recover 5-6 months.
3rd day i was on 1 crutch. end of first week i was barely using 1 crutch. by week 2 i was no crutch and then week 3 out of brace completely. I use compression brace for swelling still and now in week 6
Me 😅
Great video and exercises! I'm 2 weeks after ACL surgery, I already had some of the execises, I will integrate some more and some feel too much for the time being, so I'll give it time. Thanks!!
Into my 2nd week of post ACL surgery, great video to assist with my recovery. Thanks!
Azlan Nalza beats paying for physical therapy every visit. a month on these exercises and im feeling great
Would have been more helpful if the video was made with a person who recently had an acl reconstruction himself.would have been able to grasp the range of motion i should be achieving in every exercise properly
Shabi Khan should be full range of motion tho
Agreed, I had my operation 2 weeks ago.... the knee is still stiff ...
@@georgewebb5654 how is it
@@bladimirtarango5666 2-4 weeks some-most people dont have full range of motion yet
Yeah all these vids are the same never done with a real surgical knee
Great video!
Thank you man
Thank you doctor 👍
Very helpful thanks you
Day 2, cant do most of these, but im already weight-bearing while crutches. Very, very painful during walking
Thank you
Super thanks doctors
very nice
And here I am still in phase 0 or possibly less. :D
I am going on beginning of week 2 post op, my quad hasn't activated. Started feeling my hamstring and muscles below the knee feel like 100%. I haven't done any really challenging exercises. More of moving my foot around to activate muscles below the knee and walking on my crutches.
My knee bends about 80 degreeish I would say and I think I am like 5'ish degrees off a straight knee.
And this guy is like doing exercises my healthy knee would probably struggle with after some reps. :D
you should push yourself because the less oyu do the longer it will take to heal.
How did it turn out I'm getting surgery on the 13th
Thanks
I'm in week three post-op, but haven't touched my foot down yet. I have hyper-extension in my knee coz of which my recovery has been delayed by a week. Cant wait to start doing these exercises.
How are you now, i have same hyperextension and pain in hip
Thank you for these videos
I am on week 4 after my acl surgery
It was VERY HELPFUL 👍👍👍
were able to walk without crutches after 4 weeks ?
@@warx69 Me, after 1 week.
Thank u sir this is really helpful.
balance plyo ball, exercise after 7 min 30 sec. is this with training/injury leg on the ground or raised?
Hi your video is very informative..these exercises are applicable for a patellar tendon graft?do u have some videos if ever hamstring graft was used?
How many times should I do the repetition and sets
11 days post op and I've started doing some of the stretches and leg lifts today. These are great! Covid put a 3 week wait on physio so these are helping.
i go in 10/29 im scared af
@@tjohnson3137 Don’t be scared. I got my surgery on Friday the 13th back in august 😅. Im 2 months out and I’m pretty much back to normal. The first couple of days are not too bad. 👍. Stay positive 👍🙏.
@@ArtGuitarLTX thank You.i just woke up in pain
tq so much .
Thank u so much for this
4 weeks post op acl been very hard to get flexion due to the vastus lateralis area being very tight and tender to touch any suggestions please?
very helpful
This will help my father in his road to recovery from paralysis
I am on day 4 after ACL and Meniscus repair. I can walk and climb stairs relatively pain free. I manage to achieve 90% of these excercises and find them very helpful, thank you! XX
That's awesome!!! How was it day of? I have the procedure next week and it's wrecking me inside
@@fcb6945 Hello, don't worry! Yes it hurt, but I had very considerate up to date nursing with all the pain meds I needed to keep me feeling relaxed and capable of good healing and mobility. Ice pacs and elevation also helped a lot. I have been back to driving the past two weeks. Hill walking with the dog today, and after help and advise from the Fysio am back to larger strides.
Liar
@@meyoratata I'm 7 days and having issues with rom and hamstring soreness :(
Aap apna no do plz mughai kuch puchna h mera operation hua h
It's very helpful i got surgery 4 weeks ago I would like to know after 4 week which axercsie must I do
Partailly torn ACL about 7 months ago. The swelling heal in about 4 months. I went back into the sport of soccer, when again I suffered another knee injury. I have not gotten surgery cause im too broke. However i am able to walk now and I find these exercises extremely helpful. Im on the journey of joining my universities D1 soccer team.
Are you able to play with a bad ACL
Hi, would this be done during fibroblastic repair phase?
are the exercises on the machines using light weigh ok if your on your 4th week post op. i havent had any rehab scheduled yet everything i am doing is what ive been able to find i can fully extend my leg and bend it there is still pain and soreness no swelling. im supposed to have rehab scheduled this week but the VA has been kind of slow to schedule it
Would this be good for total knee replacement as well?
Can anyone please tell these exercises need to do with hinge brace or without brace, as my physio and doctor said not to remove brace till three months.
Whow much time in a day the phase 2 exercise can be done?
This is good video to study, I'm live in Viet Nam, About 20 days more I will have repair the ACL, Hope well done.
Dear Mathew, I am post operated of ACL reconstruction and meniscus repair of 4-5 weeks. Pl guide me what out of these to do , edit and avoid for appropriate return back to normal
How man set/reps of these do we need to do? I’m 3weeks post ACL surgery and it’s a workers comp situation and they’re dragging their feet with my rehab. I’ve basically been doing phase 1 for 3 weeks. I do ride the bike now though.
Please mention that which leg is affected?
how many sets and how long do i do these exercises for?
Hello Doc! 3;42 hip adductions put a lot of stress on the ACL. Is it safe in week and does it not hurt the acl graft?
thank you! so far most useful video i could find
What's the difference between 3:41 exercise and 4:42 exercise? They seem like they would cause the same kind of pain to occur.
Thanks so much . Can I ask . I had 2 weeks ago an acl/ mcl reconstruction. Are the exercises the same? And also is the rehab the same time frame ? I’m on day 10 after surgery and can barely move my knee. I’m taking physio but the process is very slow due to all the staples going down my knee from my knee cap
no man . when you got the mcl as well as acl its going to take longer. dont worry about how others progress because were all different a with different level of injury and type of graft. Just be patient and stay hopeful i bet youre already doing a bit better since you wrote this. i think its common people cant get the flexion until the staples or stitches come out. as for exercises its the same really. just listen to your body dont go hard with strengthening until about week 6 its all about range of motion and controlling swelling. seriously... strength is no problem to get but no pt wants to see anyone come in with lots of strenght but a swollen knee at 6 week mark.... hope that helps my g
Hi professor, thanks for your advices.
Thanku sir acl surgery 2 months ago no guidance what can do thanku very much sir
At 2 weeks past after ACL surgery what exercise recommended for 48yrs lady to rehabil
I have acl +meniscus repair before 30 days. can I do this?
I can do all dis exercise ..& i hvnt do any surgery yet..cos now its been 2months at least..but I can't run well or bend my leg cos of acl.
Thank you for this. It is really helpful
Thank you so much for this 🙏🏾
I can barely afford my surgery and physical therapy afterwards just isn't possible /:
Would it be smart to just follow along with this video rather than enrolling into a physical therapist's program?
How many days a week and how many sets? Any one know
I got infection after 2 months post acl surgery my doctor removed screws but graft retained is thier any chance to recover
i havent had surgery, even tough i have torn ACL. im will try to do these exercise, what i can, and we will see. thank you for this.
did it help
3 years after still don’t have that full flexion or extension, if you are post op don’t slack on those heel props, calf stretches and prone hangs. Keep at it
You speak the truth, man. I slacked hard on my physical therapy. My knee itself is great (very good surgeon), but my lower back and hip hurt all the time now. I'm just now (3 years later) realizing that it's most likely the result of never rebuilding the leg muscles like i should have. I hope it's not too late
I had an ACL Reconstruction Surgery 1 month ago using Hamstring graft. I was feeling OK, and so started walking with a gentle limp. However, once I was trying to pick up something from the floor and had a massive stretch on my hamstring. I also heard a cracking sound. My mobility is still the same as my level before this incident. However, it feels a bit strained and I observe a gentle bump and swelling behind the knee area.
Could you suggest me if it's normal or may it heal naturally?
im 8 weeks into surgery and i find everyone is different im slowly gaining strength as i lost 20 percent of my muscles on the operated knee
My knee is paining then I do exercise or not?
Just had the surgery and am in 3 rd week. These workout is useful but main workout is walking as much you can.
I have been doing this after post 5 months😃, am too late for this, but this is. What I can do now
Hi doctor. I had my acl surgery in 2019 may in india in which my torn meniscus was used also one hamstring was used to attach the knee acl part.. But i didn't properly do rehab.
I feel that my hamstring in right knee is very weak. Can you recommend some exercises. I want to play football again
I am nearly 3 weeks after ACL & sewing of ruptures on both medial & lateral menicus. These exercises you have are great, very well put together. However, I am not allowed to put full weight on my leg before 6 weeks after surgery.. right now I have often problems bending my knee as the swollen Hoffa fat pad basically just locks the bend. My swelling has reduced a lot but this is still happening. Have you seen this before and what do you think the probability is of it going away within a few weeks? It really restricts my bending exercises even though I can sometimes bend to around 85 degrees. (When it doesn't get in the way).
So for some reason in America they do things very differently with regards to ACL reconstruction and recovery. in the UK it's on crutches for 6 weeks, increasing range of movement by 30 degrees every 2 weeks. You should only be partially weight bearing during the first 6 weeks and definitely not walking with your full weight on the operated leg.
How are you now
After operation ACL .how many days to walk
Are these okay for aclr with hamstring ST/G technique? I want to save my ST and G as much as possible.
I'm week 5 of acl recon and meniscus repair and I'm way way ahead or this I need some strengthening stuff any good vids?
Hi Dr.Matthew. Can I do just a rehab(complete torn ACL) without a ACL surgery and back to sport as Judo and BJJ? Thanks
no man you need to get it re connected or you are not able to reliable do fast left to right motions and pivoting. People who try to play games and not get the surgery end up re injuring over and over and wishing they just dealt with it properly upfront and rehabbed it properly too. this injury is fucking horrible for people to go through because the process takes so long and it strikes healthy active people who value their legs the most! i feel the worst for the kids who go through this what a disaster . anyway good luck man handle it properly
Sir i had ACL in July 2019....i had 75 percent tissues break.... should i go for surgery?
ofc you should you can easily tear that by a bad fall i had a 0% break but it was still torn by a simple fall it was crazy and unlucky. And if you tear that acl and your knee goes out of place it hurts very bad.. save yourself some pain and get as surgery asap
How many sets and reps?
Great video doctor really helpful Thank you. Would be a bit more helpful if you dropped some info on the reps and sets tho
Usually it’s 10 reps for 3 sets. That’s what they have me do at my sessions. But at home, hell I go harder by adding some kettlebells 😅.
How would having my medial meniscus sewn back together along with ACL reconstruction affect the timeline for these exercises. I’m 19 days in and can’t walk normally yet so still using crutches. No physio now either with this covid 19
Thanks. Getting a bit better now, starting to walk on it now but not that stable or confident yet so still on one crutch. Can’t wait to be able to walk and drive again (left knee so can’t use clutch)
Hello doctor. after 1 week of surgery i can't feel normal walk. I feel my leg become thinner. Will I be normal or will it be lifetime ?
Thank you so much Dr. ... I also cannot be affordable to physiotherapy in my country... Thanks a lot :-)
you can do this at home..get a buddy to help..listen to your body and remember no torque , just ROM and strengthening exercises for now,,you are a bengali so I am sure you are smart ;)
Sad . Physiotherapy should be free
hello!!! i had my surgery almost 4 month ago i can do only 120 degrees and can't straight my leg. What can i do? It's very dangerous? I need another surgery? Doctors in Georgian are not good. I had first surgery (meniscus) 2 years ago.
I am actually having the same problem.
Please contact me I am really worried a lot.
its really a nice series sir i just had my surgery done on 13th march when should i start doing phase 2 excercises
hey how are you now man? :) any knee problems?
U fool. already wrote phase2 ,(week 2-4)...
hello sir , my right leg knee injury on bike before 4 month ...after check my ACL problm and doct say surgry plzzz without surgery how recorvry my ligamnent and knee pain .plz do needful my help.
My understanding is that due to where the ACL is located, there is "natural" way of healing. There is no blood flow through ligaments and lack of treatment (depending on how bad your condition is) could lead to long-term disability.
it's my week 5 acl surgery
how are u now?
Dr iam said my hip mucle and tighh mucle full loss ankel mucel full luus
2years post op and I still dont have the balance and my knee hurts too much after taking a metro ride. Please help someone
I’m at about 2.5 months post surgery. It is all about hips and ass. Every day different. I walk normal but feel like I need to be light jogging soon. Do all the exercises that hurt! Lunges, clam shell with band, side step lowering on bad knee, stair step ups on bad knee. Would love to hear good 3-4 month tips. Damn coronavirus have to go to video PT
@Mike How is your knee?
@@mohamedrashid5517 It's good now, more than 1.5 years post surgery. Key was 6-8 months ago when gyms reopened could really hit the leg presses and strength exercises. Back to hoops and touch rugby. I tried to jog way too early.
hi
your videos are helping me alot. thanks :)
i had surgery 3 weeks back
i am doing all this workouts with the help of my physio
can you tell me how many sets and repetations to do?
and daily how many times?
Fayyaz Shaikh 3 sets of 10 move it up to 5 sets after 2 weeks as stregnth increases
3 times a week
Who’s the composer 🎼 of this song?
Can i use this Exercise for PCl recovery plz reply
It has been 2 months over of my ACL reconstruction can I strt cycling ?
Bro ur number tel me same 2 months my what's up number 9515259169
I have pain in back side of my knee when I do the extension, can you please help me?
Haidar Ali Jawadi do not do extensions! I had my surgery 7 months ago and I am told I am not allowed to do leg extensions
I hope you did not stop with the extensions. One of the most important post op rehab exercises to do. Bending can be gradual but extension has to be achieved as soon as possible.
Its your hamstrings. Happened to me aswell. Give it rest then slowly start hamstring exercises
@@ziaqamar3844 yes It was my hamstring but now its ok. Thanks for your advice 🙏
How many reps of each excercise
im on my 4th week now and some of these are still imposible for me
i am nobody listen to your body, everyone is recovering differently
How to cure water in knee with injury of ACL tear 1st grade
Heel slides
did you get rid of the water in your knee?
Hi Sir,
I had ACL 1 year back but still I feel pain in my knee when I bend and I tried to do running but feeling some unsuitability in my knee. I am able to achieve full bending and all other leg exercise but not fully confident on my knee because of pain and Stiffness. Can you please suggest what should i do now. I am waiting for my second MRI results.
same problem bro if u have any tip s pls share bro
did you do physical therapy? and did the stretches at home?
Is it normal to still feel numb in the knee slightly after 1 month or more after surgery????
Gabriel Perez yes it most likely will be like that forever
Had my ACL operated on left knee without any problems. 2 MONTHS post -op i am experiencing some acute discomfort on my other non operated knee. Visibly there is a bump on the posterior side of the knee cap and i could also feel some annoying stiffness at times. Am i the only one having this issue here?
Keisham Sanajaoba i am and i didnt even get my acl surgery yet
KAKYEN i
KAKYEN sounds like u got 2 bad knees
No you are not the only one. It’s normal bcos you put more weight on the good leg now. You need to do the excersises to both your legs.
Sounds you are overweighted and exerting more pressure on other knee.
Try using a knee brace for non operated knee for a better support.
This seems very helpful and correct...but how can i do these after being used to playing bball for 2 hours four days a week and have been sitting on my a..s for four months pre and post surgery...😒😴...😂
Dang we all done jacked up our legs in this comment section didn’t we. 😩 good luck with everyone’s recovery…surgery is in a couple more weeks and I’m scared!!
How are you now!
Hi Dr. Boes, is it fine to do these exercises while some area of the knee is still swollen?
Thanks
No
Yes u can coz swelling don't go away at 2 weeks, but the main thing is u hv to control swelling and do physio till how much u can tolerate
This looks perfect, BUT I have 4 weeks in 2 days, I can’t do all these exercises, too painful 😢Everyone is different.
It's my week 9 still can't flex my knee fully. I cried every therapy session since my therapist is doing passive knee flexion. Is their any exercises that could lessen my pain?
Don't worry even I'm on my week 9 and can't flex my knee fully.
We'll get there 💪 Just keep doing the therapy. There's good things waiting beyond the pain
Erica how are you doing? I have my pateller getting reattached Friday.
Mine is 5th week
how should i do the squats and the other stand-up exercises and i still uses my 2 crutches ?!
and secondly how come there is no bending (flexion) exercises ?
when should get to full bending?
I think this video is bs. At 2 weeks most people will not have recovered sufficiently to do most of these exercises
I had surgery on 6th of September. Foolishly I started rehab. Process after 2 weeks of surgery. I have concerned physio and everything is going well now. But I have a bit pain in my operated knee. And also my other knee is producing pop sounds and paining a bit. The physio said that my knees are hyper-extension and it will be alright when you will practice exercises to stop hyper-extension. Any suggestions?