ACL Recovery
ACL Recovery
Following a 3 days stay in the hospital, I was discharged by the doctor after I meet with the physical therapist.
The physical therapist show me how to correct walk using clutches, climb and go down stairs properly, and various
leg exercises.
I went in for a follow-up visit about a week later and was told to do a lot of leg raises by the doctor, something like 400 per day. I was instructed to buy a ACL brace (similar to the one you see on the left).
After the cast was removed, I went home wearing my new brace and started to do the various exercises. Mostly, leg raises.
Even though I had ACL Reconstruction and Meniscus Repair, the doctor opted not to recommend the motion machine. In his view the motion machine was unnecessary for recovery. I was told by others that it was necessary, so this will vary depending on which doctor you choose. Since, I was paying for everything out of pocket I did not disagree with him.
The first few days was painful, but nothing a little pain killer could not cure.
Around the 2 weeks I start to walk with one clutch, from what I read online, this will help rebuild the strength of the injured leg.
At this point my calf was starting to lose it muscle tone.
Looking back I would recommend doing a lot of squats and stationary biking as a pre-op prep because this will help with recovery.
To help you with your recovery these are the exercises that my therapist asked me to do:
Straight Leg Raising
Being flat on your back move your leg straight up with your foot pointed towards the ceiling, hold for 10 sec and slowly move down. 40 per set x 10 sets a day.
Quadriceps Setting
Flat on your back again with both legs out. You will slowly press the operated knee down towards the floor. This one is painful too. It will help you gain muscle in your knee and help you to straighten your leg.
Ankle Circles
With your leg extended out, make small circles with your foot in one directed 30 time and then repeat going the other direction. At least 3 times a day.
Heel Slides
This one will help increase your range of motion. This one was the most painful for me.
Lie down on your back and slowly move the back of your foot towards your butt, making 90 degrees more if possible ask your doctor for.
Ankle Pumps
Can be done lying down or standing up. With your feet together push up on ball of your foot and hold like if you were hitting the gas pedal in your car. I was told to do this 20 times each set for a told of at least 3 a day.
Where I did not indicate how many reps, do at least 30 a day. Depending at what stage your recovery is at will determine how many more to do. Ask your doctor, I am not a doctor and do not pretend to be one.
All exercises should be done slowly with concentration on building muscle. Remember you’re not trying to win a race, but you are trying to make a fast recovery.
Informative video on ACL Recovery exercises