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ACL Survival Club
United Kingdom
Приєднався 19 тра 2024
Welcome to the ACL Survival Club!
I’m Charlie, a full time rugby player rehabbing an ACL (for the second time)
Check back in for weekly vlogs and rehab tips. Doing it for the plot!
I’m Charlie, a full time rugby player rehabbing an ACL (for the second time)
Check back in for weekly vlogs and rehab tips. Doing it for the plot!
ACL Hydrotherapy Rehab Exercises [3-12 Weeks Post-Op]
Anterior Cruciate Ligament (ACL) Hydrotherapy full Rehab session with exercises. Appropriate for people 3-12 Weeks Post-Op that have been given the all clear by their rehab/surgeon to start hydrotherapy.
TIME STAMPS:
00:53 Part 1 Generally: People who are 3-12+ weeks can participate.
04:43 Part 2 Generally: People who are 8-12+ weeks can participate.
Part 1 of session for People 3-8 weeks post op
Squats 1x50
Single Leg Gastroc Calf Raises 1x25 EL
Abduction/Adductions 1x25 EL
Single Leg Squats 1x25 EL
Single Leg Soleus Calf Raise 1x25 EL
Reverse Lunge-Hip Flexion 1x25 EL
Lateral Squats 1x25 EL
Repeat x 4
Part 2 for People 8-12+ weeks post op
A Walk 50m
A March 50m
A Skip 50m
A Run Skip 50m
DL Pogos x50reps
SL pogos x25reps each side.
Welcome to the ACL Survival Club - check back for weekly vlogs from a full time rugby player rehabbing an ACL (for the 2nd time). Doing it for the plot!
ACL Survival Club Tee: 71f71b.myshopify.com/products/acl-survival-club-tee-1
Connect on socials:
Insta: charlierugby_
TikTok: www.tiktok.com/@charlierugby_?lang=en
Email me - charlie@charlierugby.info
TIME STAMPS:
00:53 Part 1 Generally: People who are 3-12+ weeks can participate.
04:43 Part 2 Generally: People who are 8-12+ weeks can participate.
Part 1 of session for People 3-8 weeks post op
Squats 1x50
Single Leg Gastroc Calf Raises 1x25 EL
Abduction/Adductions 1x25 EL
Single Leg Squats 1x25 EL
Single Leg Soleus Calf Raise 1x25 EL
Reverse Lunge-Hip Flexion 1x25 EL
Lateral Squats 1x25 EL
Repeat x 4
Part 2 for People 8-12+ weeks post op
A Walk 50m
A March 50m
A Skip 50m
A Run Skip 50m
DL Pogos x50reps
SL pogos x25reps each side.
Welcome to the ACL Survival Club - check back for weekly vlogs from a full time rugby player rehabbing an ACL (for the 2nd time). Doing it for the plot!
ACL Survival Club Tee: 71f71b.myshopify.com/products/acl-survival-club-tee-1
Connect on socials:
Insta: charlierugby_
TikTok: www.tiktok.com/@charlierugby_?lang=en
Email me - charlie@charlierugby.info
Переглядів: 936
Відео
ACL Phase 1 [0-6 weeks] - Full Program Revealed + Tips
Переглядів 2,8 тис.2 місяці тому
ACL Rehab (Anterior cruciate ligament rehab) phase 1, full professional program explained and revealed. This video will go through the first 6 weeks of ACL rehab including, early Tips for management of the ACL and explain the full program Charlie has gone through during this first 6 weeks. Schedule is below, please keep in mind that Charlie is a full time athlete and that the main areas to hit ...
ACL Rehab - Pro Athlete Full Day - Week 4
Переглядів 1,2 тис.3 місяці тому
Welcome to the ACL Survival Club - check back for weekly vlogs from a full time rugby player rehabbing an ACL (for the 2nd time). Doing it for the plot! ACL Survival Club Tee: 71f71b.myshopify.com/products/acl-survival-club-tee-1 Connect on socials: Insta: charlierugby_ TikTok: www.tiktok.com/@charlierugby_?lang=en Email me - charlie@charlierugby.info 00:00 - Intro 00:14 - Wake u...
ACL Rehab - INTENSE Blood Flow Restriction Training & Adapted Cardio Options - Week 3 Vlog
Переглядів 9843 місяці тому
Welcome to the ACL Survival Club - check back for weekly vlogs from a full time rugby player rehabbing an ACL (for the 2nd time). Doing it for the plot! ACL Survival Club Tee: 71f71b.myshopify.com/products/acl-survival-club-tee-1 Connect on socials: Insta: charlierugby_ TikTok: www.tiktok.com/@charlierugby_?lang=en Email me - charlie@charlierugby.info Intro - 00:00 Blood Flow Res...
ACL Vlog Week Two - Learning to Walk & Mystery Surgery Complication
Переглядів 2,1 тис.3 місяці тому
ACL Week Two - learning to walk again, a mystery surgery complication & taking on The Eras Tour (on crutches...) In this video I take you to my two week follow up appointment with the surgeon, show you how I'm learning to walk again and my physio drops in to explain everything about my rehab week two post op. Welcome to the ACL Survival Club. I'm a full time rugby player rehabbing an ACL for th...
ACL RECOVERY SECRETS - Week One Post Surgery
Переглядів 12 тис.4 місяці тому
ACL Recovery Secrets - everything you need to know for your first week post surgery In this video I cover my top 6 tips to manage pain, swelling and overall recovery, and my physio drops on to explain everything about my rehab week one post op. Welcome to the ACL Survival Club. I'm a full time rugby player rehabbing an ACL for the second time - I'll be sharing weekly vlogs on all things ACL unt...
ACL Surgery - Pro Athlete First 24 Hours Post Op
Переглядів 5 тис.4 місяці тому
ACL Surgery - Pro Athlete’s 24 Hours Post Op Welcome to the ACL Survival Club. Check back for weekly blogs from a full time rugby player rehabbing an ACL for the second time. Doing it for the plot!
That’s crazy how you bend your knee…. I’m day 12th, barely can bend it even 20 degrees with a lot of pain and I still have a lot of swelling
this is super helpful, however I'm in the prehab phase of my ACL and meniscus tear. do you by any chance have a video for that. it would be very much appreciated.
PS...i want one of those Tshirts!! ACL Survival Club.
Love your videos. How much does the Compex hurt? Im getting scared for that part of recovery. Have not have had surgery yet.
You were allowed to eat toast on morning of surgery?
@@sugarfreejello yep, I had a 3pm surgery so I was allowed to eat early in the morning. It depends on what your anaesthetist’s rules are, always follow medical guidance
@@ACLSurvivalClub love your content! I am waiting for my surgery.
Does the Compex hurt?
No, it’s just a little uncomfortable
Just wanted to comment my experience here regarding meniscal repair and weight bearing. I had ACL reconstruction with patellar graft, meniscus repair, and anterolateral ligament (ALL) reconstruction all in one operation. The latter is a less common procedure that’s apparently gaining popularity in high-level athletes who are naturally a bit loose-jointed. My surgeon does not use any restrictions on weight bearing or range of motion with his patients, even if they have had meniscus repair. His policy is weight bearing as tolerated for everyone, and no bracing. He finds it leads to quicker recoveries and less stiffness long term. I’m not saying one approach is correct but just wanted to add this context so people who have had meniscus repair and were not instructed to brace and/or not weight bear don’t freak out!
How are you able to have such a good control on your injured leg? I had my surgery a week ago, in Germany. And my leg is really weak. I can extend my leg pretty good/ go into the stretch, but I am not really able to raise my leg. It's like the mind muscle connection is not there. Some info: I am a 23 year old woman. I torn my ACL 5 years ago, but this wasn't really discovered because of Covid lockdowns. The diagnosis was just strained, and I only did a little bit of physical therapy and then gym. It took me around 1,5 years to get the full muscle volume back. Last year, I tripped bad and had instability again, so I did a second MRI and discovered my ACL is totally torn at my femur and I had a cartilage damage (2nd degree). My rehabilitation plan (from my surgeon) is kind of different than the norm. The first 2 weeks I need to keep it straight, do enough stretching/extension and try to activate my quads. In the first 3 weeks, I am only allowed 15kg bodyweight (basically ¼ of my bodyweight) on my injured leg. Then, week 3-6 ½ of my bodyweight. At the 7-10 week mark, I am allowed to normally walk again / put all my weight on it.
On the initial accident, 5 years ago, they didn't perform a MRI to your knee? They should have noticed the torn ACL at that moment. I'm in somewhat a similar situation: I did a bad movement on a Wednesday, just right after waking up and getting up from the bed, had a little of pain but nothing anormal or big, didn't feel anything on the days after. And since I work from home, didn't move or excercise a lot on the next days. But on that weeked, I went out and I think that with that increased activity and duration, the ACL finally gave up. Saturday morning I had the knee very inflamed and went to ER. The traumatologist diagnosed the ACL torn. I had x rays, ultra sound and MIR to conclude and he was right, but that initial exam that he performed gave us pretty much the diagnosis. BTW, I'm about to have the surgery, next week.
Im having my surgery next week! In USA I’ll spent in the hospital maybe 3 hours and then I have to go home . They require you to have someone who can drive you home and take care of you. And surgery is 90.000$ without health insurance, I have to pay 3k out the pocket. Depressing….
Hope you recover good ,why those videos are so satisfying 😂❤
Hi just had my acl, meniscus surgery done on Sept 16th and my follow up next week on Sept 30th. What should i do while waiting on my follow up with my dr and hopefully i can be cleared on that follow up to start physical therapy.
I am ACL surgeon , i wish that i can get your amazing information and instructions to my patients, thanks and keep going
Thank you!
Fresh out of my 4th knee surgery at 27 (tibial avulsion, ACL/LCL rupture w quad graft, failed ACL graft removal and bone graft, and now ACL reconstruction with hamstring graft and MACI meniscus repair) and this is the best series I've ever come across for recovery. I work a demanding job (wildland firefighter in the US) and Charlie's goals for recovery seemed well aligned with what I'm looking for as well. If you guys release a full program I'd be super interested in purchasing it to support all the work you have put into these videos. Otherwise I'll be taking notes. Cheers!
What a lovely comment, thank you! I'm so glad we're able to help. We'll be releasing a full series for the whole rehab process. We're thinking about creating a full program guide too, so it's great to know people are interested. Let us know how your rehab goes!
9 days post ACL surgery here. I can relate to all the emotions you have talked about. Thanks for sharing.
Thank you - I hope your recovery is going well!
Hello I just got my acl surgery last week And i am now on day 8 But i have i question is it normal that my calf hurts really hard If i want to stand up for a walk i can feel allot of pressure coming down to my calf. Did you also had this and do you have tips for me
Congrats on the surgery! Worth chatting to your doctor/physio about that calf pain - you'd want to rule out DVT (deep vein thrombosis)
Can we get a month 5 guide please
We'll be uploading guides as we progress through :) Currently I'm at month 3/4, so month 5 guide will be ready in a few months!
It is nice that you had people going around you! I also isolated for the first 2 week. After that I started doing activities too!
Thank you! It's so important to have people around if you can, it can feel very isolating otherwise. I hope your recovery is going well!
It is nice that you were able to get all those machines at home. Very useful.
compex machine is a must!
@@ACLSurvivalClub could you share a budget model? I have never used them before so I'm not sure which one should I get.
For my ACL reconstruction, I had to bend my knee until the 2nd week.
Early movement is key!
I could have the ready machine, but using cub ice works too. You just wrap your knee with plastic, and with a towel you hold the cub ice and robe it around the knee.
The game ready provides compression alongside the ice, so it's worth getting/renting if you're able too
Good video . waiting for phase 2 , 3 and 4 - Also it would be good if you can show the criteria to enter each stage and how long one should spend on each stage with exercise progression for all exercises
Phase 2 incoming next week! We'll include criteria for each phase too
I’m on my 3rd acl surgery. This video definitely helped me get an idea of what I can do on my own
Hey mate, really glad it's helped - hope you enjoy the next installment (dropping next week!) :)
I’m on my 3rd acl surgery. This video definitely helped me get an idea of what I can do on my own
Hopefully this rehab goes well for you! We'll be making a video for each phase of rehab so stay tuned :)
Is the hamstring graft still adequate if you play competitive level sport? That’s the current plan for me but I’m a cricket and badminton player. I’ve had a torn medial meniscus and ruptured ACL for 5 years. Last thing I want is for the graft to lose strength and have to go for another ACL revision like you did. Your thoughts would be much appreciated 😊
There's a lot of factors which contribute to the success of an ACL operation. 1. having a good surgeon who is used to operating on athletes 2. choosing the correct graft. my surgeon had a 98% success rate the first time around with hamstring grafts. so statistically I was unlucky. 3. having a good rehabber to do your rehab with. if the surgery was a success and your graft is solid at 12 weeks. then its down to the hardworking in the gym after that. Hope that helps!
I’m currently on day 7 (yay 1 week!) post ACL surgery with Quadricep tendon autograft and this is by far the most challenging thing I have ever had to overcome, physically and mentally. I am nowhere near your level of progression as you’re a pro rugby player so that is expected. But do you have any tips to improve recovery speed for someone going through this for the first time? Thanks!
Congrats! In terms of tips, definitely focus on getting the knee straight + getting the swelling gone - ice, compression + elevation will help. Good luck!
Mine snaped 5 days ago. Recreational football, no one around me, ball is comming high so I raise my left foot to my waist hight to control it. So I was pivoting just a tad on my right leg. Lower part of the leg was still while the part above the knee rotated just a bit. I heard a loud snap. Pain is mainly now coz of the bruised bones and fluids inside. I think I will stop playing football and avoid the surgery. For now...
Hope you are recovering well!
You have a lot of different crutches
Yes! I got a few from Cool Crutches as I knew I was going to need them for a while :)
You are really good on your crutches.
thank you! Lots of practice ahaha
At 4:50 1) get rid of knee swelling 2) straighten the knee 3) switch quads on
extremely important!
very good. she looks so strong. can she do donkey calf raise?
This is awesome! Super helpful video! I am going to be getting surgery soon- do you guys happen to sell a program for us to follow along with? Having a printo out of the exercises/goals for each phase and or week would be so helpful!
@@dominicvalenti229 congrats on your surgery date! We don’t have a program available for sale yet, but I think we might need to start working on one! We’ll keep you updated :) best of luck!
Great ACL Video!
Glad you think so! hehe
Great video, hello I'm a new member of the club I'm on 14th week post first op, I tore my ACL in soccer 14 years ago
Thats crazy 14 years ago, what made you get the op in the end?
@@ACLSurvivalClub the track and field doctor told me about ACL, at the begining anyone told me about that
I’m coming up on two weeks and sleep so far is my biggest hurdle. Any advice and what are the goals and reason to sleep a certain way?
Definitely icing the knee prior to bed is a big help. Put a pillow under your mattress to elevate the mattress to help with swelling overnight. Elevate your knee before bed. Also keep your pain under control with your prescribed medication.
I just had ACL surgery last week (currently on day 8 post op) I wish I had found your channel sooner but its been incredibly helpful mentally to see someone going through this because I also had a big spout of emotions and sadness a few days after and while I dont wish that on anyone, watching your story made me feel a bit more normal, so thank you for sharing !
The emotional battle is so important, definitely not spoken about enough. I have found journaling to help a lot. Somewhere to put my thoughts down. So glad we could help!
Almost 6 weeks in post op I still have mild extension lag ..please tell some exercises to get past this
Max effort compex sets: studio.ua-cam.com/users/videoC0lg0UCZic0/edit 1:35 minutes in
Great work Charlie 🎉🎉
miss you! just had my surgery 10 days ago ❤️
Lets goo!!!
Hey, I just wanted an insight into the procedure - the kind of implant and fixations(button vs screws) used for your surgery. I've torn my left knee ACL and am due for surgery in the coming two weeks. Just trying to narrow down on the doctor and procedure. Also, any insight into BioBrace would be helpful.
@@shivikarora1646 hey! I had a Bone Patella Bone graft, and I’m not sure what fixations were used but I’ll find out. I didn’t have a BioBrace, it’s surgeons preference as to whether it is used. Good luck! Let us know how it goes
I am 2 weeks PO . Second ACL surgery ! Looong journey ahead
best of luck mate
You have got this!
Hi how r u now? Update plz
I have the compex 3.0 . It doesn’t have an atrophy setting . Not sure how to use it
its in there under rehab setting!
Yep, under the rehab option!
I just had ACL reconstruction surgery two weeks ago and watching your videos has been so helpful! I really feel for your pain. Keep up the good work!
Hey! thank you so much for the kind words, i hope you are feeling better also!
The journal is a great idea
Thanks Anthony! they will be available soon
Any chance you could suggestions of nutrition supplements and food?
In general eating in a calorie surplus, creatine and protein is always helpful, we have personally found taking collagen protein to be helpful also.
That frustration of “thing after thing” is very relatable. Felt like I injured my hand and was off for a bit, then my knee was sprained, and now it’s torn. All alittle months off from each other.
thats very similar to waht happened to charlie.
Thanks so much for sharing your journey! I’ve just had my surgery yesterday and really appreciate the tips you give. Will definitely be following every new video to help prepare me for the next weeks. It’s so hard to get your head around not playing the sport you love for a prolonged spell. I’ve started doing a bit of coaching with a football club to help me stay involved in the game whilst rehabbing. All the best in your rehab, you are smashing it 💪
Thats so great, thanks Toni! Stay tuned!
In your journey, how has your quad felt?
The compex has meant that its felt pretty good most days to be fair.
Why did you have so much bruising. When I tore my acl and meniscus there was none.
It varies person to person, but most people experience bruising similar to this after surgery. I tend to bruise easily too!
I’m getting surgery later this month… just looking every where for help
Good luck!!
It's nice to see that you will soon be able to exercise a little more with your arms again. 3 more weeks and then I will also do my ACL. Your videos give me peace of mind that things will turn out fine for me too. Tnx 🥰😉
Thank you 🙏🏻