ACL Strengthening Exercises | ACL and Knee Conditioning Program | Best ACL Exercises | Phase 4 OLD
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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 4 program for ACL reconstruction rehabilitation are to improve strength, coordination and muscle endurance as precursors to future phases. This phase should be conducted within 6-12 weeks following surgery. Remember the following as you engage in Phase 4 ACL reconstruction rehabilitation exercises:
Conduct exercises 3-4 times weekly; strengthening exercises: 1-2 sets of 20 reps
Avoid irritation - if painful, back off exercise frequency or intensity
Ice following exercise for 10-15 minutes
Cardiovascular exercise - cross train to avoid irritation, do different exercises daily
Continue stationary bike for 20-30 min
Okay to add elliptical trainer or stair stepper
Okay to add light running progression around week 10 post-op - start with walk/jog intervals and progress to jogging
This program involves no special equipment and the majority of the exercises can easily be conducted at home (a jump mat or yoga mat may be helpful, as well as some light dumbbells as you progress with strengthening; a stopwatch or timer can be used for many exercises)
It is important to perform all exercises on both legs - this will help prevent imbalance between the rehab and non-rehab knee
The following ACL advanced strengthening and coordination exercises, which are demonstrated in this video, should be conducted during phase 4 of your ACL reconstruction rehab:
Hamstring stretch
Calf stretch
Quad stretch
IT band stretch
STRENGTH - Leg press
STRENGTH - Squat & Heel lift
STRENGTH - Squat & Reach
STRENGTH - Single leg squats - alternating
STRENGTH - Reverse lunge
STRENGTH - Lateral lunge walk
STRENGTH - Forward lunge walk
STRENGTH - Weighted pistols
STRENGTH - Albanian squats
STRENGTH - Cross reaches
Balance - Sports activity one leg
Balance - Single leg balance on towel roll
Balance - walk and hold single leg stance
Plyometric - Box jumps (6” to 12” height)
Plyometric - Leap and land (double leg progress to single leg)
Plyometric - Jump stops
Agility - fast feet in place
Agility - forward skip
Agility - backward skip
Agility - side skip
Agility - side shuffle
Agility - back pedals
Agility - Y lunges
Agility - toe taps
Agility - triangle lunges
Cross training - stair stepper or elliptical
Cross training - walk & run
Cross training - slow Figure 8’s
Cross training - slow large circles
Core - abdominal isometrics
Core - crunches
Core - reverse crunches
Core - diagonal crunches
Core - back extension
Core - bridges
Core - single-leg bridges
Core - leg leans
Icing is very important after each therapy session, so be sure to place an ice pack or cooling pad on the affected shoulder for 10 minutes to help limit any irritation from exercise. If the affected joint is stiff, try using moist heat for 10 minutes prior to exercise to help loosen things up.
This is a comprehensive program involving strength, balance, plyometric, agility, cardio and core exercises. You will likely find yourself in much better shape in terms of strength and balance after completing the entire six-phase program. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician. Only progress from one phase to the next based on recommendation from your physician. Most therapy regimens, particularly after ACL reconstruction surgery, are based on a healing timeline. Progressing too quickly, even though it may feel okay at first, may put you at risk for injury. Regular physical therapy visits are valuable for giving you feedback on your progress and helping to ensure you are doing exercises properly. If you develop any questions or concerns regarding your condition while using this video, contact your physician. Best of luck in your recovery from your ACL reconstruction.
#howtostrengthenyouraclfollowingsurgery #bestaclexercises #aclrehabworkout #howtorecoverfromaclreconstructionsurgery #kneestrengtheningexercisesfollowingaclreconstructionsurgery #aclstrengtheningexercises
A moment of silence to all those who thought their phone had a problem.
Yeah it got me😂
scared the shit out of me
I was hearing this in bluetooth and was scared on thinking speaker is about to burst😱 now I'm able to run without physiotherapy 😬
😂😂😂😂
been listenin to scary stories n for a sec thought it was a ghost lmao scared the shit outta me
Thanks my knee is healed properly now I only have ears problem left 5/5
Lol yeah
😂😂
😂😂😂😂
Huh
HAHAHAHA
Thanks for almost blowing up my speakers you dawg!
R.I.P. to headphone users
Man you wouldn't believe i was reading your comment and it happened. Lol
Hahah
@@markivs6132 same here LMAO
I'm now shaking with fear listening on low volume
Literally just shat all over my yoga mat
I have an ACL injury on my left knee and broken eardrums on both sides..jokes apart... Very helpful video... Helps me a lot battling this injury
1:17
2:00
2:40
3:25 lateral lunge walk
3:41 forward lunge walk
weighted pistols 3:53
tennis ball wall toss 5:00
plyo box jump 6:47
Forward skip 7:45
Y lunges 8:39
toe taps 9:10
triangles lunges 9:38
slow figure 8's 10:22
core 13:10
See
With these videos exercise I'm 4 weeks ahead of recovery process, even my physiotherapist surprise by watching my recovery process thank you very much
This is brilliant, thank you
Thank you for this.
It’s very helpful, thanks
Very good exercises!! Thank you for sharing. Greetings. 🙋🏾♂️
Thanks for great video ❤️❤️❤️
Thank you so much❤
I had an acl and Pcl both been 8 weeks. Can I do these same exercises
Thanks for information sir
All of these are great exercises, thank you! Just one question, since there are so many exercises I'm assuming this isn't all in one session. Over how many sessions should I split all of these?
its all in one session
I have done ACL surgery 2months ago, still my thigh muscle is not tight and feeling pain while walking at lateral and medial side of knee, pls suggest
How many reps or sets or time you suggest for all the agility exercises??
For each excersize.... did I miss where the recommended number and sets was?
Should I do all of the exercises in one sitting? Or should I do strengthening one day, balance another, and then the last on another day?
What is significant with core strengthening; 11:00 ??
Please check out about minute 5:00 video is damage. it stops and we cant see how to do excercises
Agner Manrique 😂😂😂
video is broken at 4:00. please fix it.
Kevin Vue fuckin scared me shitless
Holy damn me too
And 6:00
Absolutely terrifying ;-)
Hi Dr. Boss, I watched all your videos. It is very informative and helpful. I was wondering is leg extension against resistance after acl surgery safe or not to do. Thank you.
Please dont do leg extension machine. It strained my knee and my surgeon also advised not to
For people asking in the comments section if they should do A, B or C. I beg you go see a physotherapist, it's crucial you do what's right for you and without a physical you could ruin everything.
Master Chef what do you mean by A, b, c?
Not everyone has a physiotherapist...come on now
Audio is screwed up from about 5:08 to 6:00
how many series of the exercise
Hi
I am on 2 months (week 8) of acl reconstruction post op.
Got full ROM
Able to do all your workouts
Thanks its helping
But question is sugeon told no to ice it, so should i ice it or not?
And u told to do weekly 3-4 days
What to do remaining days?
Basic stretches will be ok?
How're you doing man?
I hope you r from Pakistan?
Don't ice it
I thought my speaker broken just like my acl
Hey, I see some people have this issue aswell as me, Im on month 7 and every time I run, my good knee is in crazy pain the next day.. Why is that happening?
David Who I had the same problem 7-8 months post op and I was told to not run as hard if it hurts and work ur way up. And if your knee swells up after you run Ice it, personally for me ice helped a lot. Hope this was helpful
Ohhhh I just saw u said “good knee” nvm
It could very well just be that it needs a bit more time, how is it now?
@@KingLamink its better, i started to play futsal a little (which is not smart i know😄) and the right foot (healthy one) is ok most of the time, somethimes it does hurt but not as often.
Whoa, electric ⚡️ storm
The video freezes and makes a loud static sound at a couple of points. It didn’t do this before. Maybe try uploading again?
is it common to have knee pain in the "good" knee?
larry hoover no way dude
The good knee starts to compensate due the the bad knee lacking proper balance during every activity. My second knee definitely felt weaker and hurt at times during my healing process.
i took my like away because of the damage you did to my ear.
😂😂😂🤣lol
My son is almost 16, he had acl surgery when he was 14. I'm wondering if these exercises are good for him. He's the upcoming starting quarterback.
My ears are in red. My eyes popped out. I have reached complete recovery point but lost my ears.
I notice lots of people keep on talking about Episoketren System. But I'm uncertain if it's good. Have you ever tried this popular training program?
Hi doc I am James and I had a raptred ACL ligament following u exercises I have improved in regaining the range of motion anyway I was inquiring how the way one should feel six weeks after surgery and the condition of the knee at that time should feel like all in all the tutorials are good and a helping a lot in the recovery journey
You should never ‘lock’ your knees on leg press...
Can you please explain what lock means on that context? English is not my native language...
I had a great life b4
stepping out frm a running bus,doing short time sprints in my daily jogging,jumping 4 to 5 steps ahead and skidding on side bar of it,practicing bts songs with dance omg ihate my life now😖😖😖
Does anyone else get tired after just 5 reps of JUST SOME of these exercises? I just began this phase today.
My name is sharanjit Singh I got my ligament surgery back one year ago in 2019 April 2 but still I can not run or walk properly can not play football because their is so much pain in knee why this happening
Maybe u got the surgery done in the wrong knee? Go and check with👩🏽⚕️🏥
can you do these before surgery? I’m 14 so I can’t have surgery yet for my fully torn acl but my knee is pretty stable. I tore my acl 4 months ago and all the swelling is gone
Luh VA My knee feels fine, I only have problems with bending it past 120 degrees, strength in my leg and obviously pivoting on right leg. My leg is weaker because of the months i spent without being able to put much pressure on it so muscle wasted in my leg and it is visually smaller. My right leg also feels much heavier when I run
Yes do it before and after surgery it helps a lot. Building the muscle up around the knee is the main thing to do as it can prevent it from being torn again.
I am 5 months post op from an ACL reconstruction, and I am still suffering with knee pain and instability.
I was once an elite athlete and I still have a chance but my leg muscles are not getting any stronger, Would steroids be able to help with this problem
Christian Mendoza, you might need to check with physical therapist face to face because it is different from person to another. Im 6 weeks post. Good luck.
I am 3 months post op with complete tear of acl and with partial tear of medial and lateral meniscus and my recovery is excellent and I would probably return to sports after 3 months.Your recovery depends upon your exercises and will power only.
Christian Mendoza sounds like a classic case of the kid that's not doing his exercises like he's supposed to, believe me , doing the physiotherapy 100% all like your "supposed" to is almost impossible for normal type people so try your best but expect to slack off abit, It's quite common for non athletes.
Aniket Gupta Hi bro, I'm a budding footballer, I have no injuries, but what exercise would you recommend me to do to prevent injuries like what you have encountered. I believe it's best to learn from guys who have experienced the passion. I really feel for you and wishing you a speedy recovery :)
@@jyeah2 This guy has ACL preventative warm up videos..... but an ACL injury can happen for many reasons, not just sporting Injury
This is not accurate for 6-12 weeks in ACL surgery. Please if you watch this do not do lateral movements the squat and leans or shuffles until at least 12 weeks, not sooner.
Sound & video issue at 3.53 for 1 min
My ears 😭
This video has some problem pls reload again
FYI the fixed video was uploaded but it's not part of the playlist: ruclips.net/video/1zv-tPGjXqY/видео.html
Can i do it without surgery as I have got partial acl tear ..with prepatteler bursitis and mild joint efussion..it's been 2 months since m Injured
Hi bro how you doing now..
Please reply
Same here sooo
Hey i have recovered without surgery.. doing good built enough strength thorough gym exercises
A very thoughtful doctor put synthetic cast over my legs n gave strong healing tablets n other medicines for a month or 2 months as the case may be . Then the leg got starightend, ACL got time to heal itself.. after that I did physiotherapy for another month .. the progress was slow but totally worth it.. i don't feel any pain or discomfort.. life is back to normal you guys .. m thankful for my recovery n wish you all the same .
Please sort out the sound issues. I don’t understand everything can be so professionally done & yet released to the public with these horrible errors in them. Not just this video but the 1st one in the series too.
Exercise starts at 00:53
Just had knee surgery and now need ear surgery
Is that a good idea to jump on 6-12 weeks post op?
wth dude it scared the shit out of me
should i do all these in one session??!
momo ahmed probably not it is depend on actual physical phase..smbd is early on 10 week ok and the other is on 14week ok for this 4 phase
Hi,i have tendinopathy,i done even prp injections-didnt helt.So i start doing them exercises on this video,you think that my take to feel me better not less than 14 weaks?couse after 4 weaks no rezults.
That shit made me jump and now my injured leg hurts
As specialist, I think Episoketren System is actually good way to improve your soccer game. Why not give it a chance? maybe it'll work for you too.
My operation has been 6 weeks. Now I can do this exercise or not.
plz answer sir
@Alexander Hayes thanks sir
WARNING!!!! LOUD SOUND FROM 3:52-6:05!
Headphone users beware at 3:58
I can't extend my knee...at the time of extensions ,i feel pain back of my knee and outside of the knee..its 2 month of my acl surgery...i also can't bend my knee fully..is it normal ?
Shohidul Islam it's normal......It will improve upon time.....
Thanks...its improving gradually..bt the pain of the back side of my knee(top of the calf muscle,outside) is disturbing...
Some people suffer same problem as you after 4-5 months post surgery its only 2 months so dont worry too much and just do physio exercises a lot you should be fine
I had surgery two years ago, have done therapy and I usually ice. Still get that pain though
you should work extra on the extension of the knee. go back to phase 1
FFS MY EARS JUST EXPLODED
yoooo @Matthew Boes M.D.
sheeeet just re upload the video....
from 3:53 to 6:06 the video is dead and so are my ears
ohh whaaaaaaaat ..... there is a new video he has uploaded new one
so just take this one down...FFS
Link to the new video:
ruclips.net/video/1zv-tPGjXqY/видео.html
3:53 nice earrape
😂 “earrape” a word you don’t 👂 enough!!!
Did you shoot my phone with that weighted pistol?
i get shocked
Reading these comments😂😂😂🙉🙉
Legs -1 Ears- 0
how could you post a video like this? Lazy lazy lazy