Comments on: ACL Surgery Update – 8 Weeks

By: strainer

strainer — Tue, 13 Apr 2010 10:14:13 +0000

Hi Carey,

i have started to run on the roads, only 1 or 2 times a weeks (small distances) but alot of people are saying that i should run on grass and not the roads. I have proper running shoes and afterwards my knee feels fine, just muscles are sore as i havnt done any running in ages.

Did you run on the roads or grass?

Thanks
Strainer.

By: Carey

Carey — Thu, 18 Mar 2010 12:12:21 +0000

Good exercises are the weight machines targetting all the muscles, as well as squats and lunges. Targetting the hamstring can be tricky but the elastic band should do it. I also found running with weights on your ankles helps with hamstrings – when running they are used primarily to slow your leg down just before your foot hits the floor, so the extra weight helps build them up.

Be careful with light sessions – that 3 or 4 month mark is dangerous apparently. Avoid anything that could involve twisting of the knee or that “stopping” motion where you place your foot firmly to stop forward motion. I wouldn’t do any ball work till at least 5 months, but you can really push yourself with sprinting and weights until then.

Hope it helps Strainer!

By: Strainer

Strainer — Thu, 18 Mar 2010 09:59:00 +0000

Thanks Carey,

yes the physio said the main objective now is to re-build my quad and hamsting as it has reduced dramatically compared to my good leg. I am currently turning up the resistance on the bike, using the weights for my quads and the elastic band for my hamstrings, but is there any other effective exercises i could do to help re-build this muscles?

Also, when did you feel you could start taking part in light training sessions with the ball etc?

Thanks
Strainer

By: Carey

Carey — Tue, 16 Mar 2010 14:13:31 +0000

Hey @strainer

Yes 6 months is a realistic target, but I don’t think any sooner. So you have to work hard and everything has to go your way to make it back on 6 months.

Make sure your hamstrings and quads are especially strong – they will support your knee. Be very careful around the 3 or 4 month mark because your ligament will be weakest then (the consultant will explain this no doubt).

Watch out for that hamstring going – stretch it, work it with weights and don’t sprint cold.

Good luck and tell us how you get on!

By: Strainer

Strainer — Fri, 12 Mar 2010 14:30:35 +0000

Hi,

i just has ACL reconstruction using the Hamstring graft, and its 5 weeks post-op. Everything seems to be going very well. I have full range of movement, cycling 3 times a week, using the weights for my legs and running a small bit. The physio is really happy with my progress and i see my consultant for my 6 week review next week. This injury happened playing football and have really missed it. I want to get playing after 6 months but is this a realistic target??

Any feedback would be appreciated.

Thanks