I tore my ACL in September and after a few weeks was able to continue training, albeit with less emphasis on the lower body as a result. I got surgery about a week ago and now that I’m able to walk again (with a brace) I want to get back in the gym as soon as possible.
Are there any exercises I can do that will have a “trickle-down” effect on my quads/hamstrings? I’m not going to be able to squat or deadlift for at least 8 weeks and don’t want to look like an upside down Christmas tree by the time March rolls around and I can hit the squat rack again.
I don’t know about ACL rehab, but I dislocated my Patella about two months (It was the worst one any of the ER Docs had ever seen, and the EMT guys came back between runs to watch them reset it…) ago and have been going to Physical Therapy for about a month now. Here’s what I’ve been doing
Quad sets: Sit down with your legs extended and folded up towel under your knee. Now push your knee down into the towel until your quad visibly contracts. Hold for a while and repeat. I’m told that you can’t overdo these…
Leg abductions/adductions. She has me lie on my side, with hips and shoulders against a wall, and trace quarter circles on the wall with a straight leg. I feel it more on the Medialis muscle if I focus on lifting the hell. For the other one, you have to cross one leg in front of the other, and you don’t get much range of motion.
Box squats.
one leg bosu standing med ball tosses. Stand on a bosu ball, and throw a medicine ball to someone or in my case a rebounder (At home I use one of those crappy three foot wide trampolines leaned up against the wall.) Therapist was adamant that the two legs shouldn’t touch, as it interferes with propriception.
Partial lunges. My injured leg’s ROM sucks, so I take a regular step with my good foot and drop my injured knee as far as i can while maintaining good form.
Leg presses: She’s been having me push up with two legs and lower the weight with my injured leg.
short arc quad extensions. Using a foam roll under your knee and weight around your ankle, ( i use a whopping 5 pound girlie ankle band with sand or something…ugh) you do what is essentially a leg extension through maybe 30 degrees of motion.
Anyway, i imagine the stuff for an ACL injury is different, but there may be some similarities. Hope it helps! good luck!
TNE2012, I tore my ACL & lateral meniscus back in August and just had surgery sep 1. I highly advise to stay away from the gym and go through therap for atleast 6-8 weeks. They will have you doing single leg presses and other movements to start getting the leg strength back.
From what the surgeon told me, then first 8 weeks is the tightening process and I waited it out since I want to play football again. I’m back to using the squat machines now at almost full ROM, it will definitely come back to you.
Take your time man, you don’t want to go through that again.
I tore my ACL, MCL and Meniscus August 8th, had surgery Sept. 17. of this year.
I was back in the gym full time 2 weeks after surgery. I was doing my regular heavy upperbody workouts, but definitely dialed down the legs. I took it slow and by the third week I was doing body weight lunges, single leg deadlifts, and body weight squats. Granted, it was a bit painful, it definitely helped me with the ROM and also to bring my leg strength back.
Definitely take it slow - but don’t take it to slow. Push the limits, but do so safely.
I’m 14 weeks post surgery now, and just now feel confident on my leg. Still aches and pains, but it feels sturdy again and I feel like I can do more each day.
I thought a torn ACL was the end of the world - it’s not nearly as bad as you think.
I tore my ACL, MCL and Meniscus August 8th, had surgery Sept. 17. of this year.
I was back in the gym full time 2 weeks after surgery. I was doing my regular heavy upperbody workouts, but definitely dialed down the legs. I took it slow and by the third week I was doing body weight lunges, single leg deadlifts, and body weight squats. Granted, it was a bit painful, it definitely helped me with the ROM and also to bring my leg strength back.
Definitely take it slow - but don’t take it to slow. Push the limits, but do so safely.
I’m 14 weeks post surgery now, and just now feel confident on my leg. Still aches and pains, but it feels sturdy again and I feel like I can do more each day.
I thought a torn ACL was the end of the world - it’s not nearly as bad as you think.
Best of Luck![/quote]
That was a pretty quick recovery. Did you have a total reconstruction or just scope? I tore my ACL and meniscus and am scheduled for surgery in March.
total reconstruction. doc told me as soon as i got the swelling down he would cut on me, so i busted my ass in rehab. took 2 weeks off post surgery, and have been at it ever since.
had my extension completely back a month after surgery, and still working on my flexion. still need about 10 degrees there.
i’m def. still not 100% - i am just now starting to do weighted squats, lunges, etc.
You should check out Jeremy Frey’s log on elitefts, he is currently training with a torn ACL and is scheduled for surgery soon, so you’ll be able to see how he deals with all that post surgery stuff…