Hi Guys, thanks for all the support with this video. Check out my latest video on ACL rehab in the first 6 weeks. ruclips.net/video/NJ4VuAt0l9E/видео.html
I didn't have an ACL injury but a meniscus tear coupled with an already weakened knee from a previous accident, these exercises are honestly making me feel stronger than ever, thanks so much!
Thank you so much for making these wonderful and informative videos. They are super helpful and are making me feel much more confident and comfortable about my recovery. Cheers mate!
I have a tibeal plateau fracture. Haven’t been checked yet for soft tissue injury but suspect I have MCL and possibly ACL tear. I see my surgeon for 5 week follow-up tomorrow and he will check now that swelling and pain have decreased some. I sure hope I can start some swimming,driving and PT. I have more pain on the inside and back of the knee although the fracture is anterior lateral plateau and is being treated nonsurgical. (Only a 1.8mm depression)
I had a left knee allograft transplant it’s now three months can you please talk about the gym exercises to do and not to do. A lot of people talk about acl or knee replacement only. Also how can I avoid having fluids in the knee (knee effusion). Thank you so much
I'm having a bit of trouble understanding the linear periodization thing. Assuming it applies to all muscles of the body, let's take an example of Bicep curl. So let's say I started with a 6kg dumbbell per arm. Then I did: 12-15 reps for 3-4 sets - week 1,2 - 6kg 10-12 reps for 3-4 sets - week 3,4 - 8kg 8-10 reps for 3-4 sets. - week 5,6 - 10kg 6-8 reps for 3-4 sets. - week 7,8 - 11kg 5 rep max test. - week 9. - 12 kg 1. Do we need to increase weights every other week like above scheme? 2. Why do we need to go back to start? And what weight do we use when we start cycle again? 11kg? Won't that be too heavy for 15reps?
great question. You can either increase weight OR reps (both increase the bodies demand. over that period of time you will have gotten stronger. you dong need to go back to 12-15 reps. but record what you did, and do more next time.
Dear Alex, so i've had my right knee meniscus torn roughly about 10years now. and of course the ROM of my left knee is far better than my right. how long do you think it'll take me if i were to really focus on extension rehabilitation? plus incorporating some of your suggestions from this video. thanks in advance!!
Hi mate overall meniscus tears worsen over time but symptoms may not change. If extension range does not change a debridement operation can settle symptoms really quickly. Main issue is the cost involved. Or an injection may settle the knee to allow you to do rehab better. This is general advice but I can’t say this would be specific to your case with
Gd evening my post ACL surgery was 4 months back but my thigh was weak And I get some swelling after starting running overall my leg was weak and shiver
Hi there, nice video you made here with a lot of details and examples! There is one thing I might have missed in case you did cover it - wehre do you fir Cardio here? ot be more specific, my question is targeting if Cardio like 30 mile bike run is to be considered as the training and need to be spaced 48-72 hrs as well, or one is able to jump on a recovery day between weight training and do cardio bike run for weight loss? Thanks a million and keep videos coming !
Hi mate, sorry for late response. it depends. late stage you do maybe 2-3 gym 3-4 running sessions a week. mid stage its 4 gym, 2-3 run. i stack days when doing this. this is gold standard. everyone needs to do what they can in there life/environment
This is great. I am 2 years post op. But still don't feel that the muscles around my acl are strong. (Patella graft, left knee). I would love to get back onto the soccer field again. How often should I be doing these exercises?
Hi Codi, thanks for commenting. I am unable to provide specifics without knowing you howver. Typically a program that looks to work on returning strength, size with ACL will have between 2-3 sessions a week targeting the lower limb; often 3-4 sets of 8-12 reps per exercise. knee extension, squats, leg press and hip bridge/thruster are all great exercises to incorporate. I have some other ACL videos that cover this also. If you want a personalized program I do online consultations. Message me at axephysiotherapy@gmail.com
Im 6 days out from ACLR using quad tendon. I can’t lift my leg at all. My quad is completely dead and spasms /twitches all day long. Before surgery I was very strong and back squatting weight with the torn acl.
Can you give the info for a good knee stabilizer brace such as the one I saw in this video when you are lifting weights? Amazon. I'm currently going thru acl tear and mcl sprain. Thanks 🙏
Hello i had surgery 5 months ago but due to economical problem i could not afford a physiotherapist. Will it make any difference if i start conditioning my leg now? Or i will have problems for the rest of my life?
hi, I had my acl operation on September (17), it's been 4 weeks already and I just can't get my knee straight. I'm starting to feel mad and sad abt it, and I need some tips
Get the surgery especially if you are active… You can wait and survive just fine (I had to wait 7 months to get my surgery because reasons) but if you are young and relatively active you should consider getting surgery. Even if the injury does not affect you now, it can in the future and really screw things up for you.
Thanks for the info. Sitting here high as fuck with my day of surgery leg elevated in front of the TV screen. Also don't think we didn't notice the hairdo change from 4:58. -A jealous bald man
hello, I tore my acl about 5 months ago. My surgery is in the summer/spring are these exercises okay for me to do pre surgery to strengthen the muscles around my knee? Thank you in advance
Preparing for surgery by exercising is essential, I'm not a trainer, but look up on YT what other people do, from what I've seen, exercises are similar, but there are plenty more. Stay healthy 👍
I had both the meniscus repair and the ACL reconstruction I’m now 12 weeks out and can barely do any exercises because they hit the peroneal nerve resulting in foot drop so my calf is disintegrating …I was told to stay off it for six weeks and now that I’m trying to get back into it the swelling has actually increased more and I’ve been told I have LCL and MCL tendon sprain and I have heaps of fluid in the knee so what do you recommend for me please
I have a question. I haven't been able to find the answer anywhere. I know working out your legs everyday normally isn't good for you to do. People say 2-3 times a week. Is that the case for an ACL rehab? I would think I should be working my legs everyday. 2-3 times a week just feels like I'm not doing any rehab at all. Sitting around for 4-5 days a week. Edit: Nevermind... you answered this in the video lol. So what should I be doing on my rest days? Nothing for legs? Just literally resting them? The bike works the quads right, so I shouldn't be doing that? Should I end my leg sessions with the bike? I have no idea what to do for cardio. I'm top heavy. I've been trying to lose alot of weight so that my knees aren't under as much pressure, but just sitting around for full days doesn't help with that.
cardio for ACL rehab. I like ski-erg, swimming, arm crank etc. doesnt have to be pretty just has to burn calories. legs need rest. doing bike post session is fine. but doing gym monday weds, friday. and doing bike tuesday thursday would not be ideal.
Hi mate, thanks for asking. at 10 months, most of the knee extension is as good as it will be. If you are still lacking, it may be worth seeking a medical opinion e.g. physio or surgeon
How does linear periodisation work? So if I'm doing 30lb single leg press now, I should start with 15 x 4 and then over the course of 2 months slow down to 5 x 1 on the same weight, and then do 40 lb at 15x4? Feels like I won't be able to do that many of the 40lb without working my way up with lower reps first. Also, in the long term should I stop doing single and just work both legs at the same time?
A health combo of double and single but as you progress, more single leg exercises. so if you are doing 20kg for 10, you might do 4x10reps @40kg. then after a few weeks go up in weight e.g. 25kg for 10. OR go more weight like 35kg for 8 reps e.g. 4x10reps 4x8 4x6 4x5 5x5 5x3
Hey I am 2 hand half months post op Is home excercises enough till you hit the gym Right now I am not Planning to hit the gym I can extend as well as bend my knee fully Please reply
Really you can do that hypertrophy training for 48-72 hrs between session is impossible..I start my rehab after 1 month of surgery for I'm going to weeks and I dont think so if it can do that..
Thanks for your video Actually I am in 2 year post ACL surgery I did a rehab for 6 months in AUS then I travel back to my home country, since 1/5/2021 I stop my rehab, I feel good now in extension and reflecting but I can not back to Sports till I do the full rehab, I back now to gym however the hamstring is very weak and I feel pain when I put some weight on, Can I have some good exercises to strengthen my hamstring so I can back to sport
Hi sir..i had ACL surgery on 18.02.2022 almost one year completed ....now when I was walk on stairs downward very pain and doesn't support my muscle ..these exercises are usefull for that or not ....Or any other exercises??
The swelling in my leg for the first couple weeks was so bad, I constantly had to ice it. I returned to walking around week 6 because of my ACL + Meniscus tear and will have my brace on for another week. I'm a little worried because my leg is hanging a little lower than that knee joint and i'm having a harder time straightening out my leg for full extension. What should I do? Should I be worried?
@@AxeRugby can't fully bend my knee still. My leg sometimes has a sharp pain like I'm still under the knife. I'm at 13 weeks and leg is still swelling up now and then.
Hi sir I did acl surgery. I have pain and little swilling in it . And also not comfortable when I do walk or running. Can you give me you contact to send video
you need to be recovered between sessions but this doenst have to be 3 days. it depends. could be 1 day could be a few hours depending on the type for exercise.
Hi sir, One month back I had my ACL surgery in left knee.. And still i can't fold my leg properly and walk properly Sir can you please give some suggestions..?
Thank you for the video! I had my acl torn one week ago, yesterday got the diagnostic...I am scheduled for the recontruction OP in March. When could I start the prehab and with what should I start? I just started walking again without crutches, very slow and I cannot fully stretch the leg...:((.As a result of the walking position, I have back pains. I was very active before, training at least 4-5 times / week How can I best prepare for the rehab and how can I stay fit as much as possible? I am 39 now, in case age info helps. Thank you!
Hi mate, Best thing to do is get your knee as recovered as possible before surgery. I would be doing rehab every day until your surgery. (some days this may be just mobility, other strength work). Get your knee bend/straight back ASAP. and get your quads strength back as soon as you are able!
try these videos: Knee felxtion: ruclips.net/video/kF_CyoZihCE/видео.html Knee extension: ruclips.net/video/Ib1jkAobb-U/видео.html they are great rehab channel. check their playlist
So if my ortho said don’t do squat for 6 months or any thing high Impact do you still recommend to progressively work up to those movements faster then 6 months ? (Meniscus surgery repaired a tear on both sides)
About 3 and half months since acl reconstruction, my doctor tells me no leg extensions yet to avoid stretching my graft which is from my patella. Thoughts?
That cant be answered without a proper assessment to be honest. A grade 1 ankle sprain could be, and the ligament isn't too different, however the ramifications for being wrong are much greater. Definitely get an assessment.
Coming up to 7 months post op. Didn’t have access to a gym until month 4 due to covid so the muscle is still a bit behind where I’d like. Do you see any benefit in training the repaired leg on its own for 1or 2 out of of the weeks 3 sessions?
In general people should develop confidence and strength working isolated leg strength (single leg work). i would continue to do that until the legs are at least 80% similarity strength and size. then you can combo unilateral work and bilateral.
Surgery ACL After 4week get Hamtring Tear, and rest for 10days, and start back rehab and get hamtring tear again 2nd times. How to solve this problem? Do u can give any advice?
@@AxeRugby I don’t know what kind of steroid doctor injected for my hamstring. I can move few day on my hamstring, doctor feel that serious because of get 2nd time same tissue was tear at my hamstring. So, he decide to inject steroid to my hamstring with fast recovery.
More sets and reps each week! 3x a week quad and calf strengthening, 2 exercises per body part. squats, knee extensions.... bent knee calf raise, straight leg calf raise!.
Awesome video, this has been incredibly informative for me. I’m at a preoperative stage, I want to get strong and have a good routine now which will help me post op. This also reminds me why I need a good physio and what I need to do. 🤙🏼🦵🏼
Hey Alex, I’m on week 3 of ACL recon and Partial Meniscectomy. My quads have severely atrophied and having issues activating them again. I’ve been trying electro stim and still nothing. Any advice? Edit: Still on crutches as well
I have had both redone with in a year of each other then a car accident about 6 months after that my dr refused to believe anything is wrong but now I lose my balance constantly it has made me so self conscious I haven’t left my house in almost a year. I want to get active I want to play with my children. With all this time that has passed is it possible that I can run again?
Is it more on me to avoid future complications post op or the surgeon? I ask this because I’m currently awaiting the word on surgery and wondering if I should switch surgeons or do a more in-depth research of which hospital to choose
About to get ACL and meniscus surgery... I've no pain and I'm walking well... Bending my knee well but can't put much pressure.. took 1 month yoga classes with the injury now planning to get the surgery. In yoga there's deep squats involved.. after how long can I resume my own advance yoga practice and take classes...? Any idea.. roughly how much it takes to get to Normal. Also I want to gain the strength of the knee and want to some powerlifting moves... For all these any estimate?
hi mate, that really depends. in generall your first month of rehab is rehab based. gentler range of motion exercises and early strength. 5-12 weeks is building your strength and getting your range back. yoga can probably occur towards the 12 week post op. and powerlifting is probably from 16 weeks onwards. but this DEPENDS based on you and your ability.
Sir i am 6 months post op. My knee is still loose, and i have little bit swelling. While walking my knee feels loose and something catches in between my joints and makes a clicking sound. Why is it happening?? My operated knee is hyperextended than my unoperated knee.
Honestly mate there is a lot to unpack there. all i can say is the knee has 2 ways to tell us it is not happy. that is swelling and pain. so make sure you go see someone to address your specific issue. but always make sure you get strength and size in the leg back
I wonder if you’ve treated anyone with a full ACL rupture and meniscus tear who opted not to have surgery unless PT alone does not work to gain stability? I’m 7 weeks post injury, not post op. I’m trying to avoid surgery due to data that shows potential fast tracked OA from ACLR. Or the lack of difference in OA. I feel like why get a surgery with risk of blood clots, chronic pain, muscle weakness and graft failure if I’m going to need a total knee replacement in 10-15 years either way? I feel like there are way more cons to a surgery for me personally and I’m having an incredibly difficult time finding any help for people like myself who need exercises specific to not having an ACL but needing to work those muscles without causing instability.
definitely worth trying conservative management. I would suggest starting with progressing your, soleus, quads and hamstring strength. Get your size back and your strength to a decent level e.g. 150% of body weight, Leg Press.
Hey, just replying to your question, 1 year too late. I have twisted my knee and fully ruptured my acl and also sustained a bucket handle tear. It happened end of February and decided to have surgery (acl reconstruction from hamstring graft + meniscal either suturing or shaving , depending on what the arthroscopy would show, and anterior ligament fixation) at the beginning of November. The period waiting for the surgery I was still training at the gym including legs, within what my body was comfortable doing ie small weights, specific exercises. I was walking with a lomp for approx 3 months then limping stopped. When it stopped I was able to even start boxing. No pain, no troubles whatsoever if I was ONLY doing linear movements; any thing else ie jump, land, twist, kick would have created instability and pain. Hence this was my reason to have the surgery. It all depends on your lifestyle, and that's how a choice of surgery vs Conservative treatment should be taken. I am day 4 of my surgery. Hope your knee is OK now.
Hi :) i dont really understand how doing more reps first and after some weeks decreasing with reps can be the same hardnes level? I do lunges with 15 reps what is really hard but after some weeks it gets easier, so then go to the next stage what u explained but if i do then 10 reps its even more easy .. i dont get it
Because as you decrease the amount of reps you should be increasing the amount of weight used. So let's take your lunge example. In weeks 1 - 2 you can perform 15 reps of lunges with body weight only, its hard but you complete them prior to failure (you wouldn't be able to complete another rep = failure = complete muscle exhaustion). Now for weeks 2 - 3 you are now doing lunges in the 10 rep range for each set but this time you are holding 10lb dumbells. Same thing your goal is muscle failure but you'll reach failure sooner because of the added weight. Make sense?
Sir, my acl tear was an interstitial tear I had an acl surgery before 3 months ago Now I am doing common exercise such as simple sit up,push up,love handles with 3 kg Is there any problem? Can I do it regularly?
10 months post op acl reconstruction and doing strengthening exercises but last day i do running and jumping exercises and after my training my knee hurts and the next day it gets swollen and I feel pain on my knee. Can you explain what happen?
the body communicates in 2 ways. Pain and swelling. if you have swelling your knee isnt ready to do it, the most common reason would be getting your quad/knee stronger
I have had two Acl and meniscus repair on both knees in a period of 3 months. Please advice me on what to do. Will I still be able to play top level soccer?
@@AxeRugby I'm currently 9 weeks in and I really am struggling to get my leg fully straightened i had an Acl reconstruction with a graft from patella what video/advice can you recommend. Great content, so helpful
I had a PCL reconstruction surgery. Could you please help with the exercise progression for post PCL surgery rehabilitation. Until how many weeks am I not supposed to try squats or sitting on the floor? I see a lot of videos on ACL but not on PCL rehab. Please help
Hi mate PCL rehabs have restriction primarily on your lower hamstring exercises and open chain/knee extension exercises as they push your leg backwards. this is for 4-6 weeks post op. but really depends.
![ACL TEAR - Should You Brace? [ Axe Physio ]](http://i.ytimg.com/vi/m07EA8YfjNw/mqdefault.jpg)
![ACL TEAR - Should You Brace? [ Axe Physio ]](/img/tr.png)
Hi Guys, thanks for all the support with this video. Check out my latest video on ACL rehab in the first 6 weeks. ruclips.net/video/NJ4VuAt0l9E/видео.html
I feel like my injury is actually teaching me how I could have been in better shape in the first place.
No need to be hard on yourself but for sure, thats a part of many ppl ACL journey
@@AxeRugby oh thank you that is very thoughtful. It is hard not to blame myself or play the what if game endlessly.
Only one way forward mate. Just get those legs really strong and powerful
This is by far the best and most informative video I have seen! Thank you so much. Keep up the great work!
That’s really kind mate thanks
I didn't have an ACL injury but a meniscus tear coupled with an already weakened knee from a previous accident, these exercises are honestly making me feel stronger than ever, thanks so much!
Thanks so much Evobe. Great to hearyou are doing well
You are made of gold
Golden man
cheers!
Nice video! I had my surgery 3 months ago and sadly enough i’ve lost a lot of muscles…
work hard and you will get it back
This is under rated content, appreciate this heaps man! 💯
Hey mate, appreciate it
you are so helpful and educative thanks so much for everything... I am currently on the 6th month and still not running
Keep it up mate, get your knee strong! running can wait!
@@AxeRugby YOU WILL SEE ME!! THANKS AGAIN HOPE TO SEE MORE EDUCATIVE VIDEOS
Thank you so much for making these wonderful and informative videos. They are super helpful and are making me feel much more confident and comfortable about my recovery. Cheers mate!
cheers Ben!
At the first three weeks I went to 3 long walks in different days, which I'm paying roughly for now.
yes mate track your steps
and me went around central London like nothing and I slowed the progress important to be back on resting and physio
Thanks! Super useful!
Glad it was helpful!
thanka, this is super good
thats really kind mate, cheers.
Love you man, really helped me out with later stages.
cheers mate
I have a tibeal plateau fracture. Haven’t been checked yet for soft tissue injury but suspect I have MCL and possibly ACL tear. I see my surgeon for 5 week follow-up tomorrow and he will check now that swelling and pain have decreased some. I sure hope I can start some swimming,driving and PT. I have more pain on the inside and back of the knee although the fracture is anterior lateral plateau and is being treated nonsurgical. (Only a 1.8mm depression)
with enough time to heal often they arent huge issues.
Great info and nicely presented! You got yourself a new follower !
cheers Hoa! thx mate
Very useful information and tips!!
Thanks a lot doc!
Thanks very much!
Very true n well explained 😵💫😵💫😵💫🍾
Thx mate!
I had a left knee allograft transplant it’s now three months can you please talk about the gym exercises to do and not to do. A lot of people talk about acl or knee replacement only. Also how can I avoid having fluids in the knee (knee effusion). Thank you so much
hi mate i hope its gone well. sorry for not getting back to youy
Great video . Thank you so much 👏👏
Glad you liked it! have a great day mate
Great video man! ACL got destroyed so I'll be doing surgery in a month or so. Subbed!
Hey mate, sorry to hear about that but im sure you will bounce back for sure! If you need any help feel free to connect with me.
I needed this. Thanks!
No worries mate
I'm having a bit of trouble understanding the linear periodization thing.
Assuming it applies to all muscles of the body, let's take an example of Bicep curl.
So let's say I started with a 6kg dumbbell per arm.
Then I did:
12-15 reps for 3-4 sets - week 1,2 - 6kg
10-12 reps for 3-4 sets - week 3,4 - 8kg
8-10 reps for 3-4 sets. - week 5,6 - 10kg
6-8 reps for 3-4 sets. - week 7,8 - 11kg
5 rep max test. - week 9. - 12 kg
1. Do we need to increase weights every other week like above scheme?
2. Why do we need to go back to start?
And what weight do we use when we start cycle again? 11kg? Won't that be too heavy for 15reps?
great question. You can either increase weight OR reps (both increase the bodies demand. over that period of time you will have gotten stronger. you dong need to go back to 12-15 reps. but record what you did, and do more next time.
Very helpful thank you!
Glad it was helpful!
Dear Alex,
so i've had my right knee meniscus torn roughly about 10years now. and of course the ROM of my left knee is far better than my right. how long do you think it'll take me if i were to really focus on extension rehabilitation? plus incorporating some of your suggestions from this video.
thanks in advance!!
Hi mate overall meniscus tears worsen over time but symptoms may not change. If extension range does not change a debridement operation can settle symptoms really quickly. Main issue is the cost involved. Or an injection may settle the knee to allow you to do rehab better. This is general advice but I can’t say this would be specific to your case with
❤ great content. I have done acl surgery 80 day before. I can walk nicely. But feels weak and missing confidence. This video can help me to recover?❤
hope you are going well with your rehab mate
Gd evening my post ACL surgery was 4 months back but my thigh was weak
And I get some swelling after starting running overall my leg was weak and shiver
go back to gym, delay your running. swelling should not be ignored.
Hi there, nice video you made here with a lot of details and examples!
There is one thing I might have missed in case you did cover it - wehre do you fir Cardio here?
ot be more specific, my question is targeting if Cardio like 30 mile bike run is to be considered as the training and need to be spaced 48-72 hrs as well, or one is able to jump on a recovery day between weight training and do cardio bike run for weight loss?
Thanks a million and keep videos coming !
Hi mate, sorry for late response. it depends. late stage you do maybe 2-3 gym 3-4 running sessions a week. mid stage its 4 gym, 2-3 run. i stack days when doing this. this is gold standard. everyone needs to do what they can in there life/environment
Great video, congrats
Thank you!
no worries Shariff
Best video on the internet. Bar none. People have to see this.
Thanks for uploading!
thanks mate
This is great. I am 2 years post op. But still don't feel that the muscles around my acl are strong. (Patella graft, left knee). I would love to get back onto the soccer field again. How often should I be doing these exercises?
Hi Codi, thanks for commenting. I am unable to provide specifics without knowing you howver. Typically a program that looks to work on returning strength, size with ACL will have between 2-3 sessions a week targeting the lower limb; often 3-4 sets of 8-12 reps per exercise. knee extension, squats, leg press and hip bridge/thruster are all great exercises to incorporate. I have some other ACL videos that cover this also. If you want a personalized program I do online consultations. Message me at axephysiotherapy@gmail.com
Im 6 days out from ACLR using quad tendon. I can’t lift my leg at all. My quad is completely dead and spasms /twitches all day long. Before surgery I was very strong and back squatting weight with the torn acl.
how are you doing mate?
Surgery in 2 weeks, back at uni in September. It's gonna be a FUUNNNN 9 months....
5 months in, hope its going well !
I had an MPFL tear 1.5 months back. I didn't have surgery. I am going through physiotherapy. Are these same exercises applicable?
Yeah mate, 100%
This exercise are hard due to my foot drop and pull muscle on the calve
that will make it very difficult
Can you give the info for a good knee stabilizer brace such as the one I saw in this video when you are lifting weights? Amazon. I'm currently going thru acl tear and mcl sprain. Thanks 🙏
best of luck mate!
Hi dear am non surgical acl 2year know feel better jumping normal running can I return to sports cricket?????
i would see a sports physiotherapist in person for this
Hello i had surgery 5 months ago but due to economical problem i could not afford a physiotherapist. Will it make any difference if i start conditioning my leg now? Or i will have problems for the rest of my life?
The best time to start is now!!
hi, I had my acl operation on September (17), it's been 4 weeks already and I just can't get my knee straight. I'm starting to feel mad and sad abt it, and I need some tips
I have ACL complete tear. I'm sprinting and squatting (160kg) easily. And don't have instability.
Many people can survive without an ACL especially with straight line running
So surgery is not necessary?
Get the surgery especially if you are active…
You can wait and survive just fine (I had to wait 7 months to get my surgery because reasons) but if you are young and relatively active you should consider getting surgery. Even if the injury does not affect you now, it can in the future and really screw things up for you.
Thanks for the info. Sitting here high as fuck with my day of surgery leg elevated in front of the TV screen. Also don't think we didn't notice the hairdo change from 4:58. -A jealous bald man
haha thanks mate
I had my ACL surgery 8days ago and my leg is bending at only 30 degrees what exercises is best to bend my knee totally
Same , im now in week 2
hope you are going well with your rehab
@@AxeRugby happy to say it I was recovered fully on 2 months ago
hello, I tore my acl about 5 months ago. My surgery is in the summer/spring are these exercises okay for me to do pre surgery to strengthen the muscles around my knee? Thank you in advance
Preparing for surgery by exercising is essential, I'm not a trainer, but look up on YT what other people do, from what I've seen, exercises are similar, but there are plenty more. Stay healthy 👍
preparing is a essential for ACL surgery
I had both the meniscus repair and the ACL reconstruction I’m now 12 weeks out and can barely do any exercises because they hit the peroneal nerve resulting in foot drop so my calf is disintegrating …I was told to stay off it for six weeks and now that I’m trying to get back into it the swelling has actually increased more and I’ve been told I have LCL and MCL tendon sprain and I have heaps of fluid in the knee so what do you recommend for me please
You need to see a physiotherapist to help you with exercises to rehabiliate.
Hi Alex, love the channel! I was wondering how much of this could apply to rehab for patellar tendon repair?
hi luke, these rehab principles are transferrable to a lot of ortho repairs
sir I am from india..I had acl surgery before 1year...my good leg knee is very pain..also have back pain..
Hi Vigenshwaran I have videos that may help on my youtube for back pain
I have a question. I haven't been able to find the answer anywhere. I know working out your legs everyday normally isn't good for you to do. People say 2-3 times a week. Is that the case for an ACL rehab? I would think I should be working my legs everyday. 2-3 times a week just feels like I'm not doing any rehab at all. Sitting around for 4-5 days a week.
Edit: Nevermind... you answered this in the video lol. So what should I be doing on my rest days? Nothing for legs? Just literally resting them? The bike works the quads right, so I shouldn't be doing that? Should I end my leg sessions with the bike? I have no idea what to do for cardio. I'm top heavy. I've been trying to lose alot of weight so that my knees aren't under as much pressure, but just sitting around for full days doesn't help with that.
cardio for ACL rehab.
I like ski-erg, swimming, arm crank etc.
doesnt have to be pretty just has to burn calories.
legs need rest. doing bike post session is fine. but doing gym monday weds, friday. and doing bike tuesday thursday would not be ideal.
Today marks my third week of acl surgery with a hamstring graft, i now feel that i can start my recovery therapy i hope is not to late for me 😥
hope its gone well!
How are you now? Did you start PT? I am getting my surgery in one month..
@@MrBrownii13 everything went marvelous, as of today I'm already playing basketball and doing everything sports related
Love from india
cheers prateek!
You got any exercises for knee extension?? I’m 10 months out and I just can’t get the knee fully all the way straight
Hi mate, thanks for asking. at 10 months, most of the knee extension is as good as it will be. If you are still lacking, it may be worth seeking a medical opinion e.g. physio or surgeon
How does linear periodisation work? So if I'm doing 30lb single leg press now, I should start with 15 x 4 and then over the course of 2 months slow down to 5 x 1 on the same weight, and then do 40 lb at 15x4? Feels like I won't be able to do that many of the 40lb without working my way up with lower reps first. Also, in the long term should I stop doing single and just work both legs at the same time?
A health combo of double and single but as you progress, more single leg exercises. so if you are doing 20kg for 10, you might do 4x10reps @40kg. then after a few weeks go up in weight e.g. 25kg for 10. OR go more weight like 35kg for 8 reps
e.g.
4x10reps
4x8
4x6
4x5
5x5
5x3
its been 2 week post ops, I go to PT 3 weeks, but I can't bend my knee, only til about 50 degrees
How is it now? I'm currently 10 weeks and can only bend it around 90 and can't fully straighten yet
@@lewis6478 much better I can get to 100 degrees now. I started using Dynasplint that really helped a lot!
Hope it’s going well!!
Hey
I am 2 hand half months post op
Is home excercises enough till you hit the gym
Right now I am not Planning to hit the gym
I can extend as well as bend my knee fully
Please reply
You need to go to a gym to rehab an ACL
Is pre-rehab similar? tore my acl both knees sadly...
Really you can do that hypertrophy training for 48-72 hrs between session is impossible..I start my rehab after 1 month of surgery for I'm going to weeks and I dont think so if it can do that..
Hi Finjie, just remember this is for educational purposes only. Each individual case should be handled by a professional
Thanks for your video
Actually I am in 2 year post ACL surgery
I did a rehab for 6 months in AUS then I travel back to my home country, since 1/5/2021 I stop my rehab,
I feel good now in extension and reflecting but I can not back to Sports till I do the full rehab,
I back now to gym however the hamstring is very weak and I feel pain when I put some weight on,
Can I have some good exercises to strengthen my hamstring so I can back to sport
Hamstring curl, romanian deadlift. Heel slides.
are a good place to start
Hi sir..i had ACL surgery on 18.02.2022 almost one year completed ....now when I was walk on stairs downward very pain and doesn't support my muscle
..these exercises are usefull for that or not ....Or any other exercises??
have you got a physio to work with 1-2-1
Hi my AcL surgey post of 12 months... A knee his full poor.. Quads and Hamstaring.... And 20 days Ago the screew repmove... Can U help me....
Hi Kamran we do programming for people online. Send us an email alex@axerugby.com
Hi i had ungergone acl reconstruction and MENISCUS repair surgery 2.5 months back.. can i do squats ? As i m still not able to jog..
i hope its going well, keep doing your rehab, delay running until you are strong.
can anyone. brek this video down even more lool
I will try!
I got knee pain while playing football, after x ray the report came soft tissue not remarkable, now what can I do.
X-ray only shows bones, great that its not fractured. get an assessment by a physio
What is posterior buckling in PCL? Please explain
Can you talk about Quads imbalance? I need to know how to reach same size in my quads? Please sir
knee extensions are a big part of the puzzle
The swelling in my leg for the first couple weeks was so bad, I constantly had to ice it. I returned to walking around week 6 because of my ACL + Meniscus tear and will have my brace on for another week. I'm a little worried because my leg is hanging a little lower than that knee joint and i'm having a harder time straightening out my leg for full extension. What should I do? Should I be worried?
How are you feeling now?
how is it now mate? it really depends as swelling can make the knee feel worse than it actually is
@@AxeRugby can't fully bend my knee still. My leg sometimes has a sharp pain like I'm still under the knife. I'm at 13 weeks and leg is still swelling up now and then.
@@osmondvaude-mielsh6714.how is your knee now?????
@@osmondvaude-mielsh6714How are you now brother
I had ACl surgery an now become 10 month still I have swelling on my knee an my hamstring always is week any idea how to recovery in one month. ¿
Hi Roshan we do paid programming for people online. Send us an email alex@axerugby.com
Bro how is your knee right now
So pls suggest me any rehabilitation
check out my other videos
Hi sir I did acl surgery. I have pain and little swilling in it . And also not comfortable when I do walk or running. Can you give me you contact to send video
hi mate, please check out my mobility and ACL videos!
So if I understand you well , if you have meniscus and you are in week 10 you don’t have to push harder like in the beginning?
the range of motion will come naturally at 10 weeks but if it doenst, keep working hard.
About rest does it mean after ever session you need to take two or three days off to rest before the next session?
you need to be recovered between sessions but this doenst have to be 3 days. it depends. could be 1 day could be a few hours depending on the type for exercise.
5:05
Hi sir,
One month back I had my ACL surgery in left knee.. And still i can't fold my leg properly and walk properly
Sir can you please give some suggestions..?
ruclips.net/video/XMR92pDi4f0/видео.html
Thank you for the video! I had my acl torn one week ago, yesterday got the diagnostic...I am scheduled for the recontruction OP in March. When could I start the prehab and with what should I start? I just started walking again without crutches, very slow and I cannot fully stretch the leg...:((.As a result of the walking position, I have back pains. I was very active before, training at least 4-5 times / week How can I best prepare for the rehab and how can I stay fit as much as possible? I am 39 now, in case age info helps. Thank you!
Hi mate,
Best thing to do is get your knee as recovered as possible before surgery. I would be doing rehab every day until your surgery. (some days this may be just mobility, other strength work). Get your knee bend/straight back ASAP. and get your quads strength back as soon as you are able!
Without surgery we can do exercise like this ?
yes!
Sir my ACL surgery was done 7 months ago but I can not bend my knee completely. I am doing exercises but the recovery is slow. What should I do+
try these videos:
Knee felxtion: ruclips.net/video/kF_CyoZihCE/видео.html
Knee extension: ruclips.net/video/Ib1jkAobb-U/видео.html
they are great rehab channel. check their playlist
make sure you see a physiotherapist at that stage you should have your flexion / bend back.! i think a review is needed
So if my ortho said don’t do squat for 6 months or any thing high Impact do you still recommend to progressively work up to those movements faster then 6 months ? (Meniscus surgery repaired a tear on both sides)
repair grafts need to be protected for sure. generally its not much load for 8-12 weeks then rebuilding. 6 month of no squatting seems quite long
When we start these exercises after ACL surgery
Range of motion. as early as possible.
@@AxeRugby thank you sir one more question what i can do for knee stiffness
About 3 and half months since acl reconstruction, my doctor tells me no leg extensions yet to avoid stretching my graft which is from my patella. Thoughts?
the research would disagree with doctor after 12 weeks... some suggests even before 12 is fine
Can i start My football practice after 2 months of a grade 1 injury
That cant be answered without a proper assessment to be honest. A grade 1 ankle sprain could be, and the ligament isn't too different, however the ramifications for being wrong are much greater. Definitely get an assessment.
At what stage post ACLR does one incorporate these kind of exercises?
Check out my ACL phase videos in my video library!
Hi
I am Completed for acl surgery but still not get back Full strength my leg what will do sir ? This exercises help full ?
And also not comfortable to walk or running
completed? after how long?
Coming up to 7 months post op. Didn’t have access to a gym until month 4 due to covid so the muscle is still a bit behind where I’d like. Do you see any benefit in training the repaired leg on its own for 1or 2 out of of the weeks 3 sessions?
In general people should develop confidence and strength working isolated leg strength (single leg work). i would continue to do that until the legs are at least 80% similarity strength and size. then you can combo unilateral work and bilateral.
@@AxeRugby Thanks so much, your channel has been icredibly useful! Much appreciated
Surgery ACL After 4week get Hamtring Tear, and rest for 10days, and start back rehab and get hamtring tear again 2nd times. How to solve this problem? Do u can give any advice?
hamstring exercises are really important. Bridges, Hamstring slideouts, Romanian dead lift etc, are all great places to start
Yep loads of exercises on my RUclips in ACL
@@AxeRugby my doctor injected steroids into my hamstring. So, I can start do rehab hamstring? And how about my knee after ACL surgery need to do?
Cortico-steroid???
Outside of platelet rich plasma injection. Muscles should not be injdcted
@@AxeRugby I don’t know what kind of steroid doctor injected for my hamstring. I can move few day on my hamstring, doctor feel that serious because of get 2nd time same tissue was tear at my hamstring. So, he decide to inject steroid to my hamstring with fast recovery.
My thigh muscle in calf muscle that I had this surgery on is skinnier than the other one what can I do to get it the same size as the other one
More sets and reps each week! 3x a week quad and calf strengthening, 2 exercises per body part. squats, knee extensions.... bent knee calf raise, straight leg calf raise!.
@@AxeRugby thank you so much
Is it ok to delay my surgery???(due to covid and financial probs.)...i have complete tear acl...
100% ok mate
Awesome video, this has been incredibly informative for me. I’m at a preoperative stage, I want to get strong and have a good routine now which will help me post op.
This also reminds me why I need a good physio and what I need to do. 🤙🏼🦵🏼
Glad it was helpful! best of luck
Hey Alex, I’m on week 3 of ACL recon and Partial Meniscectomy. My quads have severely atrophied and having issues activating them again. I’ve been trying electro stim and still nothing. Any advice?
Edit: Still on crutches as well
Occlusion training is essential to maintain bulk.
Did you recover? I’m in your shoes right now
I have had both redone with in a year of each other then a car accident about 6 months after that my dr refused to believe anything is wrong but now I lose my balance constantly it has made me so self conscious I haven’t left my house in almost a year. I want to get active I want to play with my children. With all this time that has passed is it possible that I can run again?
get in touch with a decent physio and follow a rehab plan. dont count yourself out just yet
Can we do all these without a PT?
I always advise people to seek professional help but if you are unable to afford it you could try them at an easy weight/difficulty
If You Want Help Getting Back To Running Check Out my Return To Running Video.
ruclips.net/video/oWDulwmDJPI/видео.html
Is it more on me to avoid future complications post op or the surgeon? I ask this because I’m currently awaiting the word on surgery and wondering if I should switch surgeons or do a more in-depth research of which hospital to choose
About to get ACL and meniscus surgery... I've no pain and I'm walking well... Bending my knee well but can't put much pressure.. took 1 month yoga classes with the injury now planning to get the surgery. In yoga there's deep squats involved.. after how long can I resume my own advance yoga practice and take classes...? Any idea.. roughly how much it takes to get to Normal. Also I want to gain the strength of the knee and want to some powerlifting moves... For all these any estimate?
hi mate, that really depends. in generall your first month of rehab is rehab based. gentler range of motion exercises and early strength. 5-12 weeks is building your strength and getting your range back. yoga can probably occur towards the 12 week post op. and powerlifting is probably from 16 weeks onwards. but this DEPENDS based on you and your ability.
Hi, I am 6 weeks after acl surgery, can I exercise with weight?
hard to say over the internet but check out all my acl videos for more clarification
Sir i am 6 months post op. My knee is still loose, and i have little bit swelling. While walking my knee feels loose and something catches in between my joints and makes a clicking sound. Why is it happening?? My operated knee is hyperextended than my unoperated knee.
Honestly mate there is a lot to unpack there. all i can say is the knee has 2 ways to tell us it is not happy. that is swelling and pain. so make sure you go see someone to address your specific issue. but always make sure you get strength and size in the leg back
@@AxeRugby I don't have pain but i have litlle swelling not so much
I wonder if you’ve treated anyone with a full ACL rupture and meniscus tear who opted not to have surgery unless PT alone does not work to gain stability? I’m 7 weeks post injury, not post op. I’m trying to avoid surgery due to data that shows potential fast tracked OA from ACLR. Or the lack of difference in OA. I feel like why get a surgery with risk of blood clots, chronic pain, muscle weakness and graft failure if I’m going to need a total knee replacement in 10-15 years either way? I feel like there are way more cons to a surgery for me personally and I’m having an incredibly difficult time finding any help for people like myself who need exercises specific to not having an ACL but needing to work those muscles without causing instability.
definitely worth trying conservative management. I would suggest starting with progressing your, soleus, quads and hamstring strength. Get your size back and your strength to a decent level e.g. 150% of body weight, Leg Press.
Hi @tlynn4994 how is your recovery going? I opted out of the surgery too.
Hey, just replying to your question, 1 year too late. I have twisted my knee and fully ruptured my acl and also sustained a bucket handle tear. It happened end of February and decided to have surgery (acl reconstruction from hamstring graft + meniscal either suturing or shaving , depending on what the arthroscopy would show, and anterior ligament fixation) at the beginning of November. The period waiting for the surgery I was still training at the gym including legs, within what my body was comfortable doing ie small weights, specific exercises. I was walking with a lomp for approx 3 months then limping stopped. When it stopped I was able to even start boxing. No pain, no troubles whatsoever if I was ONLY doing linear movements; any thing else ie jump, land, twist, kick would have created instability and pain. Hence this was my reason to have the surgery. It all depends on your lifestyle, and that's how a choice of surgery vs Conservative treatment should be taken. I am day 4 of my surgery. Hope your knee is OK now.
Hi :) i dont really understand how doing more reps first and after some weeks decreasing with reps can be the same hardnes level? I do lunges with 15 reps what is really hard but after some weeks it gets easier, so then go to the next stage what u explained but if i do then 10 reps its even more easy .. i dont get it
Because as you decrease the amount of reps you should be increasing the amount of weight used. So let's take your lunge example.
In weeks 1 - 2 you can perform 15 reps of lunges with body weight only, its hard but you complete them prior to failure (you wouldn't be able to complete another rep = failure = complete muscle exhaustion). Now for weeks 2 - 3 you are now doing lunges in the 10 rep range for each set but this time you are holding 10lb dumbells. Same thing your goal is muscle failure but you'll reach failure sooner because of the added weight. Make sense?
great question and great answer!
Sir, my acl tear was an interstitial tear
I had an acl surgery before 3 months ago
Now I am doing common exercise such as simple sit up,push up,love handles with 3 kg
Is there any problem?
Can I do it regularly?
Upper body will be no issues at all
10 months post op acl reconstruction and doing strengthening exercises but last day i do running and jumping exercises and after my training my knee hurts and the next day it gets swollen and I feel pain on my knee. Can you explain what happen?
the body communicates in 2 ways. Pain and swelling. if you have swelling your knee isnt ready to do it, the most common reason would be getting your quad/knee stronger
I have had two Acl and meniscus repair on both knees in a period of 3 months.
Please advice me on what to do.
Will I still be able to play top level soccer?
Find yourself a proper sports physio to rehab you properly! num1 piece of advice. we do that at Axe but
What if this is your second one on the same knee
Obviously it's very unfortunate and if that's happened I'm so sorry. Do you have any questions?
@@AxeRugby
I'm currently 9 weeks in and I really am struggling to get my leg fully straightened i had an Acl reconstruction with a graft from patella what video/advice can you recommend. Great content, so helpful
@@1dnr672 specifics would be best for an online consult as I havent seen your knee. If ROM exercise and rest arent working seek specific help
I had a PCL reconstruction surgery. Could you please help with the exercise progression for post PCL surgery rehabilitation. Until how many weeks am I not supposed to try squats or sitting on the floor? I see a lot of videos on ACL but not on PCL rehab. Please help
Hi mate PCL rehabs have restriction primarily on your lower hamstring exercises and open chain/knee extension exercises as they push your leg backwards. this is for 4-6 weeks post op. but really depends.
I had the ACL and meniscus surgery 4 weeks ago ...this is my 2nd time on same knee .....can I get back in sports after 9 months ?
I Struggle to get my full time pro athletes back to sport at 9 months. I would say anyone not in a pro set up should be thinking 12months plus
@@AxeRugby thanks a lot ❤️
@@AxeRugby after how many months can I do leg extension and squats with max weights
@@manishyadav-gr3dj that depends. Structurally the acl is fine to tolerate knee extension exercises after 12 weeks