ACL Reconstruction Rehab (10 Stages of Exercises)
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- Опубліковано 8 чер 2024
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After ACL surgery, how do you determine when it is safe to squat? When are you allowed to jump? Or what most people want to know- when can you run again?
In this video, we review 10 movements, or tasks, that are key components in ACL rehab, which can be performed and progressed based on functional criteria rather than time.
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Introduction (0:00)
Task 1: Walking (1:42)
Task 2: Bilateral Squat (2:14)
Task 3: Single Leg Squat (3:05)
Task 4: Bilateral Landing (3:57)
Task 5: Running (4:55)
Task 6: Bilateral Plyometrics (5:31)
Task 7: Single Leg Landing and Deceleration (6:49)
Task 8: Single leg Plyometrics (7:58)
Task 9: Pre-planned Multi-directional Movements (9:02)
Task 10: Sport-Specific Movements (9:51)
Summary (10:38)
Article:
www.ncbi.nlm.nih.gov/pmc/arti...
Restoring Knee Extension Video: • Improving Knee Extensi...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you for watching! If you liked this video, make sure to check out our other ACL rehab videos! ua-cam.com/play/PLK514QIbc_Ri0HmoW4tJM6i2tTOEGDnk3.html
Hey my guy I too had a full knee reconstruction and used to perform all of these moves very well prior to injury. When is a good time to begin stressing knee while still preventing injury. I'm 8 weeks post surgery surgery consists of MCL, 2 cadaver bone grafts to the tip of my femor, and a cadaver meniscus, ACL and MCL were donated from my femoral tendon. Thanks for the advice im praying to one day be back to my 60 inch box jumps and hucking ski cliff.
Hey dr can you suggest me some good medicine name for my pcl knee legament injury and suggest me good
Ive had mine 30 years ..still squating over 100 kg and still running half marathons regularly ..always grateful to the surgeon !
What kind of surgery did you have??
@@nessa90 My cruciate ligament snapped so i think they call it ACL from what i remember they take a small piece of the shin bone and put in the knee to stabilise it .Long scar top of knee to like a inch into the shin . The surgeon told me physio was 70 percent part of getting back to normal . So if it ever happens to some one take your time and build up your leg muscles to support the knee ..I
@@jota55581ACL stands for “Anterior Crossed Ligament”. If you took a part or your shin *bone*, your surgery was probably different, because the ACL surgery removes part of a tendon to place it in the knee to replace the torn ligament (The tendons used can be: patellar tendon or hamstring tendon). Maybe you meant that they took a part of the patellar tendon, which actually sits on top of the knee like you described.
I had this Surgery last week, using part of my hamstring tendon. Hope I can have a good recovery from my surgery like you had from yours.
I'm only 6 months out after my ACL reconstruction and already so eager to return to my normal, active lifestyle. I just wanted to say how encouraged I am by all of you looking to continually improve yourselves and keep pushing yourselves despite such a brutal injury. Can't wait to be back out there with you all :)
Good luck
just tore mines few days ago. how do you feel 6 months in? you confident to return to your normal self?
@@htxabdo2132 I’m 5 months in and I wouldn’t return to sport in 6 I’m really focused on strengthening my quad hamstring muscles if you don’t play sports 6 months seems pretty good to be able to get back to normal life
I got back up in 20 days started strengthening my quads but took a hit again by Road accident after exactly 6 months and now I have completed complete 6 months of uneasiness and mental suffering will try to focus on strength again
@@htxabdo2132 in short it would take atleast more than 1.5 years for your quads to almost match your good leg quads
It's been 14 months since I had my ACL reconstruction but I'm determined to go all these exercises just to gain a little bit more trust in my knee. Amazing video!
I'm 9 months out! It's really hard 🥺
Iam almost 10month and still struggling💔
@@vplaza73 did you guys not start physical therapy like 2 days after surgery?
@@BryTheNiceGuy physical therapy begins weeks before they can operate. They will not do a surgery especially a reconstruction on a swollen knee. Please remember when they take the entire middle piece of your kneecap tendon, drill holes & shove bone plugs into your femur and tibia, put some sort of crazy wire metal wrap around your IT band, and make that slice of tendon into a new ACL.......believe me....it's pain you didn't know existed. Not to mention a lot of atrophy to the muscles. The quad muscles automatically shut off when they sense pain in the knee and it's a very long frustrating journey. Oh I'll also add the weird nerve sensations that come back that feel like stabbing needles and pins. I experience clicking and popping, and still have some numbness and I'm one year out.
How long did it take to heal
I just downloaded your Knee Resilience program from your website and looking forward to implementing it. Your program on overcoming plantar pain worked better than I even dared to hope. After two years of leg injuries and then the pandemic, I'm looking forward to running my first marathon in 3 years - all thanks to you guys.
This is my favorite video yet. It's amazing you guys offer this information for free. Thank you for you content!
5 months out of surgery and this is a gold mine of information. progressing to task 3-4!
Thank you. I've looked for years and this is the best guide ever. Thank you from the bottom of my heart
This is the best video relating to ACL I can find!!! Excellent presentation!!!!!!
Great comprehensive video. I love all the options and context that you provide! Keep up the good work! Just got ACL a few weeks ago and gaining more confidence with mobility.
I’m about 6 months post op it gets a lot better. Be strict about the rehab.
Thanks for breaking this down and making the progression straightforward.
I completely tore my ACL, MCL and 3/4 of my patellar tendon 1 year ago. Had two surgeries and having these videos really help in understanding what I should aim for. Thanks a lot.
Wish you a great recovery man, I could just feel the pain reading this.
Extremely detailed curated info. Best info👍
Super helpful! I’m a personal trainer taking on a client who finished up physical therapy and this was incredibly helpful in understanding progressions!
Thanks a lot doctor I hard acl surgery five months ago and I'm very happy to watch this video again thank you very much
This is really awesome. Again. As usual. Great Work!! Thank you
Incredible resource! People don’t realise how valuable this is to have for free! I’ve gone for conservative management and my MRI’s taken approx 2 years apart have shown spontaneous healing from a fully torn ACL.
Keen to try out all these key markers!
Great video. Four months since my acl reconstruction and this really helps to put some things into context
This is amazing help! Thanks. I’m just 2 weeks after surgery. Working on the basics now. Will move to these as soon as physically possible!
Brother, you are 👏! Here I am almost a year into it and I didn't know about the specific experiences and time involved. The surgent sent me home with exercise pictures, but they got left behind at the hospital. Rehab was beneficial but I didn't know how it's supposed to progress😒.
This video structured my progress from now on...specially when I had put some holes in the cartilage, and torned meniscus.
I'm so glad I came across your videos.Had my acl reconstruction 10wks ago and had physio for 10sessions.But I can't afford to get another 10sessions so I've started to search for tips &exercises on how to strengthen my muscles and sww yours.It's really a big help especially for us who had surgery done and can't afford to pay for a physio therapist.God Bless Bro and keep making more videos
Same here I stopped in the middle when I can't afford for physio anymore. I'm planning to join the gym instead. it's way much affordable
I’m 9 months out of full reconstruction and my progress has been filled with disappointment and frustration. This is very helpful, thank you
You mean that the progress js very slow? How old are u?
This is absolutely helpful! Thank you!
It’s been 2 1/2 months for me, currently on the single leg stage and also slight running. Thanks for this
7 weeks after reconstruction with meniscus suture and working in stage 2. Thanks for this great video 🎉 i know there's a lot to work on in the next months, but now i have goals except waiting for time to move on ❤
I just had an MRI and found out I have a torn ACL. I cried when I first found out because I love skiing and dancing, and I've never had any major surgery done before. I know that many people have recovered from a torn ACL, but I was still really upset. After watching your video, I'm feeling more informed and definitely a little more confident in recovering. Hopefully I'll be back on the slopes by next year. Thanks for creating this video!
Best of luck with your recovery!
I’m literally in the exact same boat as you. Same timing and everything. Crazy!
How u feel now ?
Mary, consider other options. ACL reconstruction is not the best option because the recovery is terrible. Some people never recover.
ACLS do not repair themselves if you ever want to ski again it's best to get it fixed I am on my second one now both from ski accidents the first one 10 years ago left me better off than I was before the injury you just have to do your physical therapy
Another super-dooper educational video 🤝 thank you guys 💯🙏
this video is exactly what i've been looking for online. excellent information and i'm grateful, i'm 2 months post surgery so i'm anxious to improving my knee and eliminating the pain when i step down stairs or bending my knee.
Thank you! really good review for this type of rehab
thanks man... this is the exact video i was looking for.
6th day of my ACL reconstruction and its fun to read through a community like this.
Thanks for making this thread active.
How are you doing now? I am on day 8
@@zacharysmith9472
Prior injury i was very athletic.
Now on my 6th month, I am recovering well doing 1 hour elliptical bike, 10 min treadmill and advance leg exercises (no torsional yet and high jumping from plyoboxes)
I go to gym almost 6 days a week as I was born very active.
Stay happy, sane and goal oriented. Mental health matters as well.
We will get there!
(Return to sports 2024)
Amazing, thank you! I especially appreciate the literature references. Exactly the video I was looking for
Doctor,
Thank you so much for such a good informative video!
I am six months post ACL ligament surgery. I am at the stage where my physical therapy is exclusively targeting getting back to sports. This video will help me a bunch!
Thank you Doctor!
Very good and useful video. Thanks!
Thanks for this video! Helping my son…shared with him! 🙏🏿💪🏿
Thank u for sharing such a amazing video🙏
I have a patient undergoing BPB ACLR tomorrow, this was HUGE timing! Best physio channel out there
Thanks to this video .🙏 After a tibial tubercle osteotomy I found the confidence necessary following this program step by step to finally get to the point I can pretend to run again 💙
Thank you for sharing! I’ve been trying to gauge where I’m at in my rehabilitation process. Its so hard to find information like this online!
Nice explanation. thanks
Really helpful thank you brother.
Great video! I’m a little past 2 months out and kettle squats are great. I can do some jogging but still need some work. Love this information 👍👍👍👍
How are you doing now? I underwent an Aclr and Pclr, and wanted to know about rehab as I'm going to start flexion in upcoming week
How the hell could you jog after 2 months? I can barely walk, knee is super unstable despite countles hours spent in the gym. I can make single leg presses on mechine only with minimum weight and I dont know why.
Amazing Vidéo Thanks
Best video ive ever watch about ACL. its very understandable. thank you so much
This is excellent. New subscriber!
great job
That's amazing!
Great video Dr, I loved it 👏would you do one for PCL ? It seems ACL is the most common one and there´s not much info about PCL rehab
Agree! One on PCL would be great too
This is very helpful
Brilliant very comprehsnive
Thank you very much 🌹
Thank thank you so much
awsome video. Ill try it out! I wish I could find something similar for my lower back
Hi, very informative video, thanks for your work ethic. I’m on my 7 month after partial ACL. So I’m working on strengthening my leg muscles, so I can eventually go back to more demanding exercise and with patient return to practice sports.
It’s been 6 week I had ACL partial tear, trying to recover without surgery. How is it going for you
great... good advice for me
Its really clear and useful !! Thank you so much!
I had a knee injury in 2019.In the MRI i found Lateral meniscus torn at anterior and posterior horn and ACL sprain.I rested and did physiotherapy.In the recent MRI there is only ACL sprain and bursitis.I am able to run slowly.I think I can recover properly and play football again by following these rehab exercises.
3 month im depressed becauce i cant play basketball again,but when i found your video i think theres another chance for me to rehab my acl wish me luck and get back to court thanks for video🥹
same
Good luck, fam. I'm 7 months in!
Thank you 🥰👍
It's been 2 years since my surgery I'll be trying this excersices, I want to feel my self again
I am able to do stage 7 ,, I haven't take any physiotherapy,, I was not able to jogg till 11 month within 2 month I did exercises by myself, now I am able to run also and started playing football . Thank you so much It really help me a lot☺☺
This is the 5th day of my ACL reconstruction Surgery..( after 6 month bed rest now i have done my surgery due to heavy pain )
But now i am walking with a knee braze ..i know i can be like before again soon ..i will work hard for that
A M A Z I N G!
Thx dude
It would be great if you could do a similar video on rehab after microfracture of the patella!
15 days of ACL surgery now I can walk normal,.Best of luck guy's! Good video thank you
HOW! I have one month after and can’t walk normally no matter how hard I try 😭
Love your video ❤️🔥🔥
Can i use this after 5 months of Acl Reconstruction !!??
Do you have a download available of the 10 tasks, objectives and exercises? This would be so helpful for those of us just starting rehab after ACL reconstruction.
Thank you Sir nicely explained , but Sir can you put the video of Swimmer's knee rehab? Pleaseeee
I have a torn ACL....i'm addicted to play basketball....since 2012 i was injured 5 times (all in my left knee).....this exercises helps a lot...but i suggests to use knee pad with 2 side brase for better moving (euro steps)
Great video - Functionality should be the goal and not the timeline!
I'm really progressing well on my Rehab-Journes (exactly 6months post op now) - THANKS TO YOU, you gave me the necessary milestones / or small goals to reach towards.
I have a question though: I never really felt okay with my knee on a (single)-legpress, double leg was okay but i compensated - so i reached my weight goals in equivalent weight just doing a loaded Squat - or Single-Leg-Squat to parallel - is there a focused mechanical load on the quad while legpressing and thus the recommended measurement or is a well executed squat okay as well?
3 months since my 2 operation for my acl and meniscus starting my exercises slowly
Going to follow this programme religiously
Thank you 💪🏻👍🏻
What happened in 1 operation
@@strangergaming8761 nothing I didn’t do proper rehab I didn’t give myself a proper rest I was back at training after 4 months
And then while playing basketball 2 years later I injured the same leg
How are you feeling now?
@@rudymelendrez hey thanks for asking!
I’m still recovering. soon 🚀
Sometimes u go thru it twice...I went thru same..once for the left ACL + meniscus..by football then a road accident 6 months later..life's good dou. NEVER GIV UP ...Hope❤️
I had my revision ACL surgery and it’s been 4 months since my surgery. Right now I am on task 3.
Thanks for the incredible video. It gave me definitive checkpoints and helped to calm my impatient mind. Thanks once again.
Hi mate can I contact you?
While we shouldn't use time to dictate what we are doing without prior testing/prerequisites, is there a rough typical timelime that you end up seeing with these phases (disregarding multi-ligament or meniscus repair)? I.e. phase 1: 1 week. Phase 5: 3 months. Phase 9: 7 months and so on?
Letsgoo my acl fellows, we got this!
Do one for rotator cuff tear and labrum tear ! 🙏🙏🙏
One of the most effective exercise for beginners is walk. Walk 5 km daily if you want to heal fast and then increase the distance. ❤
5 months post op I started squatting and doing my regular routines just very lightly and progress weight weekly . Mirror is very important, make sure you ice and rub your knee. Also warm up and warm down on the bike.
It’s been 13 months since I did my knee surgery. I had ACL and both of my meniscus repair, plus a procedure called OATS. I still have a long way to go in terms of rebuilding strength and getting my leg the same size as my other leg. Plus still working on ROM for both extension and flexion.
Hi , how's ur leg now ?! .. i too had ACL and meniscus repair surgery last month ..
Can't you not get full ROM at 13 months??
It took me 9 months to watch this whole video.
i can do most of these exercises and i had my acl surgery only 2.5 months ago
Just was diagnosed with a full ACL tear after coming down on my leg playing basketball.
It’s been a month since i hurt it, and I nearly have no pain. I work on my feet so getting this surgery will sideline me more than the actual tear has. Terrified to get the surgery and not be able to work for weeks or even months.
Also have to decide on a date sooner than later due to my meniscus being at risk since my ACL is torn. Trying to stay optimistic though
Plz make clear after how many weeks which exercise should be done
Thanks
Thank you for this. I tore my ACL when I was 12 and didn’t really understand what that meant until I was 22. I never got surgery nor went to real rehab for it; so although I’m back to moving pretty normally and even play sports fairly often, I can tell me knee isn’t where it’s supposed to be. I have very little insight on what to do to improve it since my case doesn’t seem all that common, so this helps a ton. If you could share some advice on whether I should still look to surgically ‘repair’ it I’d really appreciate that. Keep up the good work and God bless.
I definitely recommend surgically repairing it. Got operated on 2 months ago and am already seeing a big difference. Tore my ACL this Jan 2022 and got operated on June 2022 but I have a friend who hasn't been operated on and now his body has "digested" his ACL which results in his knee giving way alot more than normal
this is incredible!
absolutely amazing video.
I'm 1 month post op and am currently working on my single leg squat.
Do you know where within these markers explosive weighted exercises can be included?
such as power cleans, snatches and barbell squat jumps?
Based on this paper, Task 6 is probably the most similar in nature to what you're describing, but there will be variability between individuals.
Hi! How long did it take you to lift weights again? I'm about to have my ACL op in a couple weeks and I want to know how slow is the recovery for athletes
Left leg ACL injury 7yrs ago, now age-27, weight-88kgs, height-5.7,+have knock knees..........
What should I do to run effectively to gain stamina and cure the knock knees?
I have acl injury i try this exercise even if no surgery
I already have a video of him on my account because doc in pandimic dinpa oky our situation here is difficult to take my son away thank you I hope you can answer doc
In the video you are using a 45 degree leg press machine, is that a conscious preference? Or would the fact that the athlete performs leg press in a more seated position be something to consider regarding to the required percentages of body mass? Thanks!
The exercises should be performed / practiced with how many days in between???? (Considering there is no pain) or can they all be tried in the same day? Thanks!
Its my week 2 of ACL surgery
Thanks for sharing this to us. I had my ACL surgery last October. This video is a great guide for recovery. Could you please let me know how is the body mass been calculated ？ is it the same as body mass index?
Body mass = body weight
@@E3Rehab thanks for your quick response!
@@E3Rehab which means for a person who weight 80kg, the weight of 200% MB single limb KG press/squat is equals to 160kg.
I feel it’s a underrated channel, best video I have watched till now, thanks for info 👍 from 🇮🇳
Thank you!
Please answer!!! Do I really need to see a physio therapist after my acl surgery to fully heal and get back myself in the field?
It's been 4 months since I tore my ACL...which wasn't diagnosed until just 2 weeks ago. So I've been going 4 months with a fully torn ACL. It was rough at first, but at this point, I've been able to comfortably run again. I know I'm going to need surgery, and I'm sure my doctors will recommend it despite my reluctance to it, considering that I've been doing just fine so far. My mental health is already at a low, and right now, I can't help but see this a major setback to my physical fitness. Just as I was ready to take back my life in physical fitness, like I did when I was younger, now I have to go through the despair of starting over again. Even before my injury, I had already lacked the motivation. I don't know what tf to do.
I'll suggest you get the ACL graft surgery as soon as you can and I'll tell you why:
Just like you I've always been very active...torn my ACL 3 YRS ago .didn't get surgery like I was told because I felt fine and I thought I'd be fine..I could walk,run,even mountain bike for over 23 miles without and acl..but was I wrong...not getting the acl surgery came back and bite me in the a**...2 months ago I jumped and when I landed my knee gave away..I felt a horrible way worse pain than you feel when you tear your acl..I knew then I had messed something else up...when in got an MRI and it came back with a bucket handle meniscus tear this time.....this time I couldn't walk ,nor straightened up my leg..I walked with pain and a limp for almost two months..this time I couldn't pass up surgery..so I had to get 2 surgeries into 1 instead of just the ACL...I'm on my way to recovery now..I know is a slow process, long recovery, set back for some but is definitely worth doing for the sake of your knee and leg..so if you don't get the ACL surgery just be prepared and know it will catch up to you and bite you with something worse..
To measure and demonstrate symmetry you have used graphic laser markers , which module or software is it that you have used to pause and see this , Great and content in all your videos , very helpful , thank you very much
They're just graphics for demonstration purposes.
I had ACL surgery five months ago and I'm still in pain at the punch and scope area; it's so bad that I can't climb or descend stairs. Can anyone tell me how to stop the pain and what medication I should take to make it go away? I don't have problems with walking and power walking.. just that..
So I would consider myself an elite athlete, with that said , is squatting 315 4 months after my surgery bad? I have full range of motion and stability is great , i can completely contract my quad with my leg fully extended. Thanks for any info
Hello, thank you for the video but I have one question (english is not my first languange). What does knee extensor strength mean? Is it like the video of "Isometric Seated Single Leg Extension (~90 Degrees)"? If so, how long should I push the weight? Like 5 seconds or so? To able to accomplish the isometric knee extensor strength >70% of uninjured side means if I do 100kg with my uninjured side, then I would do 70kg of my injured leg, right? It would be really helpful to answer this. Thank you