Best ACL Exercises | ACL Rehab Workout | ACL Strengthening Exercises | Phase 5
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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 5 program for ACL reconstruction rehabilitation are to continue strengthening and to start plyometric and agility training in anticipation for returning to sports and functional training. This phase should be conducted at month four following surgery. Remember the following as you engage in Phase 5 ACL reconstruction rehabilitation exercises:
Warm up for 5 minutes (over 20 yards)
Continue exercise 3-4 times per week; 1-2 sets of 20 reps as tolerated
Exercises can also be done for timed duration (ex: start 30-second period and progress to 60-seconds)
Okay to switch up exercises in certain groups (ex: PLYOMETRIC) - try 4-5 exercises one session and a different 4-5 exercises in the next session, etc.
Cross training: Include 15 - 30 minutes of jogging, elliptical, or bike at end of rehab session to improve cardiovascular endurance
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 plyometric and agility exercises, which are demonstrated in this video, should be conducted during phase 5 of your ACL reconstruction rehab:
Warm-up - fast feet
Warm-up - forward skip
Warm-up - backward skip
Warm-up - side skip
Warm-up - 3 step diagonals
Warm-up - back pedals
Strength - forward lunge walk
Strength - lateral lunge walk
Strength - single leg squat, alternatinG
Strength - power step up
Balance - step and hold
Balance - Single leg balance and toe touch
Balance - pop hops
Balance - toe touch pluS
Balance - toe taps - back, front, side; then no tap
Plyometric - Box jumps double leg (1’ progress to 2’)
Plyometric - Double leg line jumps - forward
Plyometric - double leg line jumps - lateral
Plyometric - double leg line jumps - front / back
Plyometric - double leg line jumps - side /side
Plyometric - double leg jump/rotate/hold
Plyometric - single leg leap and land
Plyometric - long jump, double leg land, back pedal
Plyometric - squat, jump, lunge
Plyometric - Single leg hops - 4 for heighT
Plyometric - single leg hops - 4 for distance
Agility - Figure 8 forward
Agility - figure 8 Face forward
Agility - figure 8 cariocas
Agility - high knee, side shuffle, high knee
Agility - 4 corner drill #1
Agility - 4 corner drill #2
Agility - T drill
Cross-training - Bike
Cross training - elliptical and running
Core - planks
Core - V sit and stretch
Core - V sit and twist
Core - chopping
Core - diagonals
Icing is very important after each therapy session, so be sure to place an ice pack or cooling pad on the affected shoulder for 10 minutes to help limit any irritation from exercise. If the affected joint is stiff, try using moist heat for 10 minutes prior to exercise to help loosen things up.
This is a comprehensive program involving strength, balance, plyometric, agility, cardio and core exercises. You will likely find yourself in much better shape in terms of strength and balance after completing the entire six-phase program. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician. Only progress from one phase to the next based on recommendation from your physician. Most therapy regimens, particularly after ACL reconstruction surgery, are based on a healing timeline. Progressing too quickly, even though it may feel okay at first, may put you at risk for injury. Regular physical therapy visits are valuable for giving you feedback on your progress and helping to ensure you are doing exercises properly. If you develop any questions or concerns regarding your condition while using this video, contact your physician. Best of luck in your recovery from your ACL reconstruction.
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These are amazing videos. Going through my 2nd ACL rehab & my insurance cut my therapy short and I have been searching for videos close to what I have done for therapy before & these ACL videos are by far the best. Thank you for making these, honestly.
Im currently rehabbing my 2nd torn ACL. How does it feel 2 years later?
Facts bro how does it feel two years later and are you able to jump off one leg with it?
Second acl? OMG 😱
@@TheMrwacko55 get well soon..
Let me know if you need help!
I LOVE THIS VIDEO, THANK YOU!
Thank you you are a big helper thank you so much ❤️
Thank u so much for this video....I m searching for so long these type of videos...hope so it will help
Thanks for posting. Great video.
Thats whats i was looking for some advance exercises. Thank you.
Let me know if you need help!
Thank you guys for posting. Great videos and you guys have helped alot. Coming off of acl reconstructive surgery, hamstring graft
How do you do? How long has it been since you got surgery? Can you tell me what kind of workouts you were doing.? Cause am also from the same pack😉acl on my right leg.
@@daisydazz6504 good daisy I hope your doing well. It's been 3 yrs since my surgery now. I'm playing full sports and lifting like I used too but my knee still only feels like 95%.. I do normal workouts now. Lunges with weights, squats, hamstring curls, and calf machine. After u complete this youtube rehab sessions all of them u should graduate to normal workouts with weights
@@MrSturdystratus thank you so much for your time and reply.
Let me know if you need help!
nice vedio , it educate the patients post operation in a right and scientific direction. i personally benefited from the vedioes. thank u sir
Good stuff thanks!
Well guys I had the surgery exactly as year ago from today and I do walk for about 20 km and also does workout like lateral walks, squats, plank but sometimes I really feel that there is some kind of gap in the knee which was operated, after workouts it gets stiff, and I wish we have a separate program kind of rehab videos ,cause it's scary to jump or jog for a long time and scared to put on weight, we need confidence I hope you would show the operated person who got well I mean that area and how he does really brings confidence in US please help us with such videos. Thank you
Thanks a lot for your notice to the matter.
Great selection. Will use these for Hamstring rehab as they fit too. Thanks!!!!
Please suggest....For how long time patient has to wear hinge knee brace ?? And can we allow pt. To do some of these exercises with brace
This exercise dril is helpful ...one of the best exercise ...thanks a lot ..
After surgery
Thank you for being one of the few people to put up useful surgical rehabilitation videos.
I appreciate ur video on injury of Acl cos it's world bad injury
Hi,How many sets and reps should I do and how long a training session should last? Thank you
Is it common for the leg you had acl surgery on for the quad not to activate during squats and lunges instead more glute and ham even on single leg moments i am having this problem i had a patella acl done and its been over a year
please suggest rehabilitation following simultaneous ACL & MCL reconstruction surgery.
Can I start to swim with a pull buoy (no leg rotation) at this stage?
I have 2 years of opt but not full okay yet, what should I want to now.
I can not full exercise after opt
What exercise suitable for acl partial tear?
Thank u. From vietnamese
Hallo what time rest each exercise 1:1 or what ? Tank u
I'll do this exercises too, but not after surgery!
do i have to do all those exercises in jst one day?? or half day some n next day others
you didn't say how many sets for these!? 1 set each?
I love you sir tank you
is there a phase 6 video?
i there! i ruptured my acl 4 months ago and did NO surgery! I am a crossfitter and my knee is extremely stable since the rupture. I am using these excercises to furrher improve my current level.
how is it now? still okay?
0000 9999 thanks for asking.. it still is! i am back into my crossfit training and i really only miss ~10% of my old form. its insane how training can compensate this injury
how many months did you take to do these exercises before going back doing your crossfit training?
I've torn my acl and meniscus but the doctor recommended me to just do mensicus surgery only which i had 3 months ago. The doctor told me to just strengthen my muscle and not do acl surgery.
0000 9999 i would say approx 2 months. i never had instability in my knee, as i did a lot of crossfit already before the injury. my main problems were: lost the ability to adress my quads correctly, limited range in bending and stretching.
i started with cycling and static bodyweight exercises. Then i did a lot of squatting and deadlifting on instable surface. now i do de exercises in the video as a warmup prior to crossfit sessions. those really help to adress my muscles better
Amazing guide, I need your advice please, Im really afraid that I have done something wrong, I had my ACL surgery 2 weeks ago and also my Medin miniscus was removed due to degenerative damage, On the 5th day after my operation my doctor told me I should start fkexing my knee but he did not limit me to 90 degrees there for from that day till yesterday which was the day I have just finished the second week I was flexing my knee more than 90 degrees maybe even to 70 degrees but I have reach that level very slowly as I was doing the exercises carefully a few times a day, but yesterday I learned I should not have gone for less than 90 degree so now Im scred if I have damaged anything, can some one please help me, what should I do now? If I have caused any damage is there a way to redo it? THIS IS MY SECOND TIME DOING THE ACL RECONSTRUCTION and I have lost my miniscus because my surgery were not successful, thank you so much for your help guys
I'm nearly at 6 months post acl surgery and minescus repair. I been exercising but hasn't been easy though! Knee still gets tight,a little swelling and still painful. My leg straights fully when I try to extend with weight but it comes back to again where it was, 'little bent' . So frustrating 👎🏼 but hopefully in a few months will become better.
what happened now, i got the same thing, my leg got power but straightening thing is frustrating what happened to your straightening situation
How r u feeling now
Nice video just got my surgery today :)
I Pray you heal and recover quick!
TheRealKingDale thanks!
Hello...
I just happened to end up here... It's a very good advice. I am 4 months post operation, ACL reconstruction with Patella used as my new Acl ligament... The problem I am facing is my leg isn't straight yet... A small bend and when I walk I kind of limp..if possible could you please do a video for getting leg straight... I appreciate your videos.. And Thank You so much...
Put your heel up on a coffee table and sit on the couch/chair. Put a sack of potatoes just above your knee(closer to the thigh) and then completely relax and let it be. It will start improving your extension. Try for 3 times a day, 2 mins at a time
Hi nestle! Did you get your knee straight? If you still havn't then it might be worth having it examined because it might otherwise be a cyclops lession in the knee.
Great video and info. How many sets and reps for each exercise I should aim for?
3 sets 10 reps
Hi doctor, thanks for the exercises. I underwent an ACL surgery a year ago. Although my agility is far better, my operated knee makes a bit of crunching sound when folded. Is that of concern?
Let me know if you need help!
How u feel now
I’ve done ACL & Meniscus repair, after 4 months, i can still feel sensation around the knee, How long will you feel this trauma to be there?
Thank you for the video. 3 years ago, I got ACL surgery on my right leg. Recently I experienced knee twisting/dislocating feeling on my knee. I was wondering if it is normal if i don't enhance my leg muscle properly.
Let me know if you need help!
Can someone do lunges in knee problems
yeah I'm tired of going to the hospital and being treated like an idiot by crappy physiotherapist there, I'm going to use these videos instead.Thank you!!!
why ? so weird that I have that same issue. just figured out ..... ugh. tho I can't asses myself everyday and spend most of it learning a long video. u know?
So you re saying your physical therapy isn't working out to much for you? I was interested in trying to use one to get to the high level in my sport. Ik we should work out and build strength to our other muscles surrounding he knee like leg, quads, hamstring, thighs etc to have the tear less possible and using less and relying heavy on our torn ligament. I want to be a PT so I think I might do it on my own too, good luck brotha hope it all works out in your favor.
Let me know if you need help!
@@HyperarchFasciaTraining i need help! can you help me?
Hello, may anyone tell me how often you can do these exercises? Thanks
I would do them 3 times a week, every other day!
As it says 4 months post op, and you're not meant to run until around 6 months, does the shuffling with feet figure of 8 and karaoke still okay to do as it's more mobile?
Every surgeon and surgery is different, my surgeon cleared us at 3 months, I wasn’t ready though and took me about 4 months to start a steady jog
how many of these exercises per workout? and how many reps and sets? and times per week? thanks
Are we to attempt all exercises in one session or select 4-5 from the list to do on the day?
I did the whole thing today (minus core and cross trainer). I did 20 reps of each, 2x20 for a few, and it took around an hour. It was also pretty tough and my legs were extremely tired (maybe a bit too tired to be safe) at certain points. I am also very physically fit, 24 y/o.
Based on this I'd suggest maybe choosing a selection of exercises from each section! They're all really great though
My son is in his fourth month and he is doing anything like that.
How much calories does this phase 5 rehab burn?
I’m 4 months in and I find it really hard to do the skips /jogging it’s so painful
Hi, I got my ACL knee surgery (hamstring graft) 10 months ago, i just came across this video and it still pains when i am doing the plyometrics and jumping exercises from the video, can you suggest what kind of workout should i do to increase the strength. I used to workout and dance a lot before my injury. Or should i just follow this video ?
"Postural Restoration".
This video is weird, its hard for a healthy person to complete all of these excercises during 1 session unless you make 1 set of each excercise. Im 3 weeks post acl surgery, same graft. How is your knee now? Did your hamstrings regenerate? Do you still experience some pain? Id love to get some feedback, cheers.
Hi doctor iam a Athelete 100 m sprinter,I had a ACL surgery four month before ,I had a university meet in December ,I want to participate,what can I do to improve my self pls reply sir
I got my acl torn and fixed almost 4 years ago. Even during PT years ago I never felt as if my left leg where the injury occurred was able to gain the same strength. I have full movement/flexibility, can run and everything. It just feels like its never been able to regain the same strength or produce the same power. Its weird.
Hamstring graft? 30-40% of people never have their tendons regenerate, thats the problem. But to make you happier I can tell you that, for me it was much worse with knee instability. I tried to do rehab for 1 year, trying to avoid surgery. I could walk so so after 9 months of training. Life was miserable. I could only dream about runnning or walking 3 miles. I could only ride a bike and walk in straight lines.
How many times in a week
Sir ,I have a third grade ACL tear.I am active female tennis player.Already operated twice on the same knee.Can my knee become strong just by doing excersize,and can I play tennis r no.Please help me in this matter sir.I will be greatly thankful to you.
Trust in God.. Every thing will be fine.. Do exercise and take proper rest
Dr.phase 4 is special for 6-12 week rite. And phase 5 special for how many week.?
Hey Adam! Just follow the progression carefully don't be tempted to do the advance exercises. Listen to your body and you should be fine. I would say start with phase 2 and follow your PT advice
sir,,, I most humbly request,,, I have some problems sir just now I am sport person with injured the my knee I am going the hospital taken the MRI say report partail tear in PCL and ACL one dr say need to operation and another Dr say no need operation I am confused sir what I do sir.....
Both can be right . I did my acl and it was 50% torn , this can heal back together over about the same amount of time as the surgery recovery would take, the doctor may recommend key hole surgery just to see your injury much more clearly and then let you know your best option
Have i been doing it wrong i do my bike with the warm up for 20mins and followed bt strength exercises such as deadlifts hipthrusts bulgarian split squats step ups then my plyometrics.
My question is should i be doing plyometrics first before weighted exercises and the bike at the end of the session?
Thanks a lot i am also 5months post op
End of the session
Are you guys just following the video? If not how many set/reps did u do?
Read the description bro
Why is core exercises also a part of knee rehabilitation? Just wondering. Are they related?
Everything in the body is connected really. But good core strength is important for pretty much every movement but it helps with maintaining stability
How long can someone feel still wobble knee after ACL surgery? I am 5 months post op but my knee joint still feel very loose. My muscles are strong when contracted but joint is not.
Good question. I'm 6month and feel exactly the same!
@@robmarkey3448 Hope it will get tighter one day... I can do lot of thing in the gym with no problem... but the movement of the joint when my leg is relaxed its not so good...
Hi i m saroj here gone through 4 months acl surgery unable to climb the bus step and get down still i m getting scared if again not to have any issue now my another leg is also paining beacuse of stress on other leg please advice some exercise for steps up an down thanks.
Soniya K same here..i am 5 months post op..i still hv a stiffness around my knee.. alighting a bus is out of question..even when climbing dwn a stairs..i feel the instability..my gait is not proper,,
Hi g
Dear sir This is vinay i have ACL tear in 2 grade last 4 months back MRI tell no surger required i will do this exercise or not tell me sir
hi...i m in 4th month post op...i can not bend my leg back to the hip...plus my leg is not straight yet...,,,,there is bend of almost 1 inch..and i lymph while walking...please doctor tell me some exercise for these problems..thanku...
Mandeep Kaur have u recovered 100%??
how long would take for full bending after surgery.. because..i had cross more than 45 days but I m Stll in 90%
Sanjeet Ray no pain no gain, I almost cried pulling my leg to full flexion and forced myself to not use crutches. Everybody is different.
I took about 2 weeks to get to about 90% flexion
great exersices coach but to put them in much better perspective you should have used an actual patient undergoing acl rehab for demos....this man makes it much easier when in real sence its hell
I stop doing rehab after 4 months.. and now after 2years is it ok to play sports ? Or what exercises should i do around my knees to strengthen it ?
Squat ,lunge , deadlift, leg extensions, leg press, goblit squat,pogo jump ,heel raise, jog, land and jump off 30 mc surface, single leg hop, bunny hop, skipping
Why does it hurt when I get down from height. Getting up is not that painful anyone knows why?
Not that strength that you hope to be
This is my second ACL surgery. I am on month 6. My knee hurts still when doing exercises. Is this normal?
Hi even i have completed 4 months acl surgery it will take time to recover
Soniya K how is ur leg doing now ?
What kind of exercises I have to do after 16weaks of acl surgery. My meniscus has removed. Please suggest. I am 37years male.
4 Months out , you could do anything but this video series is great for progression phase by phase.
My doctor told me, since I'm 5 months i'm able to run full sprint, lift legs, quads, hamstrings calves etc normal leg day, but at a minimal pace and build up. He even told me I could sign up to run a marathon and he wouldn't have a problem with me doing so lol, although not quiet ready yet to go train in my sports, (mine are soccer and skateboarding for instance) with the ball/ board, but normal gym leg day and drills like these I'm cleared for. You should be a week shy from where I'm at so check with your doctor and take his word on what YOU can do by the severity of your torn ligament. I want to be a PT so I hope I can take these lessons and improve my ACL which would help me understand what I want to study even more.
I am currently at the end of my 13th week. Are these exercises intended to be started at the beginning of 4 months (week 13) or the end of month 4.
Charlie Murphy good question, looking for the same answer somewhere
I'm 6month post op and definitely not ready for some of these! Although I had torn acl, ACL and meniscus repair.
Charlie didi you find the ans for ur quest.....i m having same doubt
I contacted my previous physical therapist from school and she said if I have progressed well enough from phase 4, then I can start phase 5. Progress as tolerated and avoid exercises that cause pain (listen to body) and to not push myself when fatigue sets in.
Same doubt, please help
Should these exercises be done with a knee brace?
Usually not unless you’re fairly new to them and you feel they help
are we supposed to do it every day?
would it not strain my thigh?
Read the description. Also, this is Phase 5. Not entirely sure where you are with your recovery. Good luck.
@@justinhowell3714 it's been a year, I am properly walking but that speed and that balance and trust in my leg is still missing. When I jump one of my leg touch the floor first. So that is why I am asking if I can do it everyday cause I will but I am afraid to damage my knee
@@justinhowell3714 by the thank you so much for these exercises
Does anyone get pain behind the knee like back armpit of leg? I'm 5 months post OP.
Yes i did but it went away. It hurt every time i try to bend it. I’m 5 months post op.
It happened to me one time and I have done such a good rehab and now im back at it with full speed how likely is it for me to get another acl tear?
The Pain is the scariest thing when it happens
Get your leg muscles as strong as possible and work on form and alignment & do functional workouts ya don’t wanna ever plant and twist EVERRRR!!!! This is dangerous especially when jumping..let your leg muscles do most of the work muscles can recover tendons n ligaments can’t
can this help with pain if I had the surgery 4 years ago?.... I remember being on crutches from ACL surgery the night Hillary lost to TRump. Still have pain in that knee. I am very active and I am not overweight.
Yes. You can do its good for u
Swimming good too
Pls pls help me
M 5 Month post off
Bt m hearing cracking & poping sound on my knee
Is it normal or anything else ? 😕
im having the same issue. is it when you have it fully extended and contracted?
@@Loganreeder26 yes
When u did ACL surgery ?
Normal
Is the dude in the video in his 4th month of recovery ?? man, Im behind.
You're oyur only competition
8:48
Makes me feel human, when the demonstrator even shows a lil bit of wobble w some exercises.
Do popular training program like Episoketren System really work and if so, how effective are they? I have noticed numerous amazing things about this popular training program.
nice drills, check some of ours out
hello i'm 4 months post op and i feel scared doing some of these exercises my knee will shake a lot and is unstable when i am doing one legs squats or something similar but it doesn't hurt i can jogg on the trendmill at 6 mph for about 10 minutes until i feel soar but no pain is this unstable shakiness normal ?
thats weird, im 9-10 weeks post op and can do most of these exercises, can jog up to 12 km/h, suat 5x5 with 90 kg, deadlift 5x5 110kg, and me myself wight 63kg, im a footballplayer(soccer). How are you doing now?
Hello, totally normal. Keep working at it. I'm a Physical Therapist at University of Georgia Health Center. You have to be able to do lunge reaches as well as single leg squats in order to progress into higher levels of stuff. If these are too difficult, regress to Phase 4. Not a problem. Good luck.
I'm totally shocked because it's my 8th MONTH postop and I can do none of these.
@Matthias Kleeb I'm 3 months post op and I just went to the doctor and she said I might be ready to return to playing soccer in 3 more months!!
Matthias Kleeb not really. I work on strengthening my legs every other day and I do plenty of squads and lunges but I don’t feel any pain. I also started to run again
@@saulescobar8938 how are u now
@@eoin5102 it’s been 2 years since my surgery and to be honest my leg feels better than before. I went back to playing in 6 months. I was hesitant at first because I was scared but once I started playing and slowly started to forget about it. It felt great. If I had some advice it would be to exercise it everyday and you should be good
his face was tired at the end ..
Русскоязычные люди есть?
Да )
There is google translater too
What a cutie
Awful progression of things here! this is warm up...nothing to make a resilient for sport. where is the pure resistance strength work? all low brow and under challenging. This is not progressive overload.