Had surgery yesterday to reconstruct torn ACL and partial lateral Meniscus tear. Also have cast on my thumb for a moderately severe break at the bottom portion of the carpal where it attaches to the wrist just above the joint. I’ve had the cast on for 3 weeks and will require 4 more then Dr will determine if I need a screw implanted. All I have been able to do is the pec-deck machine and lateral delt raise machine.
Once the cast is off and I can start lifting again I will obviously only be able to do upper body for the next 6 months. My plan is to do a routine that is set up with a day for each of the following: Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull. It will be a Monday, Tuesday, Thursday, Friday setup with Wed & Sat being devoted to vanity day with arms, shoulders, and traps if possible. I will try and come up with creative seated grip and forearm work.
I won’t be able to do anything standing or any loaded carries so I would appreciate any advice for upper body exercises for someone with a recently torn ACL.
Thanks in advance for any input or help, all of it is appreciated and before anybody asks yes these injuries happened in a football game.
[quote]5StarAthlete wrote:
Had surgery yesterday to reconstruct torn ACL and partial lateral Meniscus tear. Also have cast on my thumb for a moderately severe break at the bottom portion of the carpal where it attaches to the wrist just above the joint. I’ve had the cast on for 3 weeks and will require 4 more then Dr will determine if I need a screw implanted. All I have been able to do is the pec-deck machine and lateral delt raise machine.
Once the cast is off and I can start lifting again I will obviously only be able to do upper body for the next 6 months. My plan is to do a routine that is set up with a day for each of the following: Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull. It will be a Monday, Tuesday, Thursday, Friday setup with Wed & Sat being devoted to vanity day with arms, shoulders, and traps if possible. I will try and come up with creative seated grip and forearm work.
I won’t be able to do anything standing or any loaded carries so I would appreciate any advice for upper body exercises for someone with a recently torn ACL.
Thanks in advance for any input or help, all of it is appreciated and before anybody asks yes these injuries happened in a football game.[/quote]
Sorry to hear about your situation,
First, your surgeon’s technique and personal protocol will determine your progression. You sound young and I am guessing he used a patella tendon bone to bone graft, which typically allows for more aggressive post-op rehabilitation vs hamstring soft tissue to bone graft. Also meniscal repair v debridement may alter rehab. Most post-op ACL repairs are braced and locked in extension anywhere from 1-6 weeks with progressive unlocking to allow for normal ambulation. You will not be missing 6 months of leg training. The graft is most vulnerable roughly 8-12 weeks after surgery as it enters the revascularization phase. After this phase the joint is typically ready to return to activity/sport but most people psychologically and physically are not ready to return. I anticipate that you will be rehabbing your legs at some sort of facility under supervision which will emphasize restoration of quad strength and CKC exercises. Part of your rehab will involve an exercise program which you can implement into your split.
As far as the upper body goes, the only limit is your imagination. You’ll most likely be unlocked to 90 degrees somewhere around 2-6 weeks. Then you will be able to lie pretty much normal on a bench. Taking your thumb into consideration you may want to try thicker bars to dissipate the pressure on the wrist. Good luck with your rehab goals.
Thanks for the reply, yes I am young, 17 nearly 18 (WooHoo!!). Dr used a hamstring graft for the acl and for the meniscus he trimmed the torn loose stuff out. I should be fine psychologically last year I dislocated and tore the labrums in both shoulders but managed to bench press 275 pain/drug free 8 weeks later.
I go through all of the rehab with a vigorous attitude always looking to progress and do every rep properly just like my training. Before football season I squatted 405 belt only, how long before my numbers will be back up like previously? Also will I be able to deadlift or squat pain free quicker? And are there any exercises to or movements to avoid once I’m back to 100%?
[quote]5StarAthlete wrote:
Thanks for the reply, yes I am young, 17 nearly 18 (WooHoo!!). Dr used a hamstring graft for the acl and for the meniscus he trimmed the torn loose stuff out. I should be fine psychologically last year I dislocated and tore the labrums in both shoulders but managed to bench press 275 pain/drug free 8 weeks later.
I go through all of the rehab with a vigorous attitude always looking to progress and do every rep properly just like my training. Before football season I squatted 405 belt only, how long before my numbers will be back up like previously? Also will I be able to deadlift or squat pain free quicker? And are there any exercises to or movements to avoid once I’m back to 100%?[/quote]
Well, I am a little surprise to hear that your dr. used a hamstring graft (was it double bundle?), most surgeons prefer PBTB grafts for younger pt’s, again this varies. Since you did get a HT graft you will want to avoid active HT contractions for the first few weeks to allow your hamstring to scar down and prevent bleeding and soreness. No HT curls, closed chain exercises will be fine, mini squats etc. Open chain exercises like knee extensions through the full range of motion are typically avoided as well, 90-40 degrees is ok. The good news is that you will have less residual quad weakness with the HT graft. Considering your age, you probably will be back to previous training numbers in 8 or 9 months up to 1 year(AP was playing full contact football at 9 months). As far as training, (was your injury contact or non-contact) you should learn proper biomechanics to avoid knee injuries by maintaining knee flexion (30 degrees of knee flexion produces greatest co-contraction of quads and hams) during cuts and preventing internal rotation and knee valgus. Let your symptoms guide you in your training, your body and joint will dictate what is appropriate and what you should avoid.
Hey man, that’s a bummer. I had my ACL gone, lateral meniscus (like yours), and part of the tibial cartilage partially ripped clear off the bone back in Jan. I had surgery late Feb and i was hobbling around the gym literally less than 2 weeks post-surgery. Granted i was just there to get out of the house/recliner and i would only do my PT, but by week 4 i started doing some basic upper body stuff, all seated, but i still couldn’t use a ton of weight which at the time surprised me some.
I did a similar push/pull variation once i started consistently going to the gym again.
I’m just now finally able to do reps/sets of full squats to depth with decent weight. So almost 8-months later. I was able to get back to playing soccer/football much sooner though (about 6months), granted i’m not really playing, just moving around and doing some controlled drills. But, part of that is mental and the fact that i’m older, have a job, wife, and mortgage, and only playing sports for fun.
By the way, this is my 2nd time going through this. I’m 27 now, but my first time was when i was 15. Send me a message if you have any questions along the way. Its not a fun process but i wish i had more help back then.