ACL Return To Running Exercises [ Axe Rugby ]
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- Опубліковано 18 чер 2024
- ACL Return To Running Exercises. How To Safely Begin Returning To Running From 3-4 Weeks Post ACL (anterior cruciate ligament) Operation By using Early Running Plyometrics. Returning to run after ACL injury can be very daunting and quite frankly scary. That is why I put this video together, to show you start to finish, the best plyometric exercises to assist you in returning to running safely. This is so important because only 30% of ACL patients do Plyometrics and agility before returning to sport! So that's why i made this video so we can all Level UP and get back to running!
Quite often I see people running after an ACL injury and you can see they just aren't ready! Patients report feeling slow, sluggish and without a 'Spring' in their step. When you aren't ready you get foot pain, hip pain, knee pain and swelling! Then you start to doubt yourself etc. This happens all too often because WE haven't done enough early preparation plyometric exercises for you to feel:
1. Build Strength in your Legs and trunk: Triple Extension Strength
2. Done any Part Practice Exercises that mimic running
3. You haven't done this because you don't have a plan!
I start my patients as early as week 3 post op and have a goal of getting back running for ACL Only patients at 12 weeks. HOWEVER your surgeon will know best having SEEN your knee and their recommendation should be be adhered to in regards to when you can start running again!
Then after 3 weeks I personally DONT even think about weeks again. You progress in exercises when you have the CAPACITY and the TECHNIQUE to progress. If you sat down for 12 weeks after your operation you won't be able to magically run straight away.
00:00 Video Explanation
02:40 Wall Exercises
06:18 Landing Strength Exercises
10:55 Your First Jump Exercise(s)
13:18 Pogo Exercise(s)
15:10 March Exchange Exercises
19:02 Final Exercise(s)
20:57 First Run!
21:27 Subscribe So You Don't Miss Out!
#ACL #anteriorcruciateligament #Axephysio #aclsurgery #ACLrehab #ACLexercises #ACLreconstruction #physio #physiotherapy #meniscus #knee #kneesurgery #meniscustear
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. Use of this content is at your sole risk; although I am fully qualified Titled Sports & Exercise Physiotherapist but these videos are for educational purposes only. This video should not be considered an individual diagnosis of your condition or a direct rehab pathway for your injury. If you are having persisting issues please consult your closest qualified healthcare professional. - Спорт
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G'day Guys if you are looking for ACL exercises to go along with your running check out this playlist!
ua-cam.com/video/XMR92pDi4f0/v-deo.html
Your videos are easily the best on youtube for clarity and understanding without introducing any jargon or bias. Thanks
Mate I'm blushing! That's really the best compliment to be given. Thanks so much for that and for following etc.
Truly if you have any questions or want me to make any other videos request them and I promise to make them.
Cheers
Alex
Hi Thank you for the videos...I really like the exercise...I have some issue doing the last exercise but for the rest is okay just something to improve but I really like the list of exercise...will have been great following this exercise two months ago
Hi Ezio, Everything takes time, but if you can do everything bar the last you are doing super well! Each week you will get closer to being able to do it!
You got new subscriber bro.. great job
Thx emad!!!!
Thank you very much!!🤙😊
You're welcome 😊
Your videos are best i have seen on youtube
you are very kind
Great tips!
Thanks
Great job bro
Thank you so much 😀
Hi Alex,
This is one of the best videos I have seen for ACL recovery. Well done.
I’m about 13 months from snapping my acl from a very minor rotation injury. I also ruptured my LCL at the same time, I elected to not have surgery and went for physio as an option. I feel that I have progressed well however I get mild discomfort from my knee after running (1-2k) at slow pace can you recommend a strengthening exercise to reduce the pain
Kind regards
Barry.
Thanks for the kind words mate. I do have some videos on quad strength. The mistake people often make is the don't 'load' the exercise hard enough over time. ua-cam.com/video/_tCaYJheOxs/v-deo.html&ab_channel=AxePhysio
Hello this content is really helpful. Ive actually have the green light to jump so im working on it.
Hi James! thanks for the feedback! what jumping are you doing?
Just jump on the spot. Im currently 14weeks post op. Im actually more scared to jump than run. So i dont think i can do the single leg landing here in this video. But i will work on it.
@@jamessimbulan7906 hey mate thats so normal! BUT thats also something i get my patient's to work on os jumling before running. Running is just a bunch of jumps linked together!
I wish you all the best mate!
Thank you so much mate! Keep safe!
Excellent demonstration of the progressive steps to return to running. I can see that it would take a few more months before I can run.
i hope it went well!
@@AxeRugbyThanks, yes, now I'm able to run and everything ( almost! ) :-)
hey alex, i have a question. So my doctor cleared me for pretty much everything and he wants me to do this 4 week program just to “make sure” im 100%. i had a unhappy triad injury 9 months ago during a football injury and am 8 months post op. i’ve been fully lifting for 6 months i been running for 3 and now i want to start doing exercises to get my back into football. there’s a camp i want to go to soon and my schedule is filled up and won’t allow me to go to the 4 week rehab before so i’m just trying to do my own rehab before the camp and this video was extremely helpful. would i do all of these techniques with my special brace that i was given for sports? or with a more sleeve-like brace? i’m so glad i found your channel, extremely helpful and ur a beast man
Hi Kae,
Irrespective of the ammount of time that has passed. your leg needs to be the same size. Strength the same for quads (like 5rm leg press or knee extension,
glutes and calves
plus you want to have done sprinting for about a month. plus you should be really happy with changing direction and jump landing etc. if you feel that hasnt happened i would keep rehabbing. i work in elite rugby and a 9 month return with 1-1 physio is quick...
@@AxeRugby yeah i was thinking that, i don’t wanna rush anything and hurt myself so i might continue just doing rehab. might have to enroll in college springtime. thank you for ur opinion alex i appreciate it
I had a Grade 3 Meniscus tear and A Complete ACL tear, 5 months post surgery , got my physiotherapy done still struggling with Full range of Motion and Running.
i hope its gone well mate
Did you ever make that video about running volume for ACL patients?
I have not! I will do that, apologies mate!
hi..i have gone through a lower femur replacement surgery with knee joint.
They insert a prosthesis.
I can do leg movements even i am execise in the tredmil also.
but some lower thigh muscles are resected.So is it good for me to do these execises?
please give advises for me.
I cant specifically comment on your condition im afraid, but every rehab should be logical, and guided by a professional!
👍
Hello I was just wonder how long you would suggest me to wait to try and jump when I have completed the landing strength exercises?
Hi chewy, this reeally depends on you and your presentation. but definitely. sufficient strength like leg press 1.5x your body weight, calf raise 20 reps, ability to jump land with control and no pain along with any meniscus pain/post surgery pain being resolved. Make sure you contact a physio to help. At axe physio we do consultations also
Hello sir, i have the 0 degrees extention. Do i have to achieve hyperextention before begining the exercises?
No sir. if you have 0 you can start!
Heyy axe but I feel a limp while jogging as I have 10degree hyperextension
In the pogo exercise you talked about “landing dorsiflexed” to be a spring. Did mean land plantarflexed?
No, dont reach for the ground with your toes. be prepped to land by having a stiffer foot.
After 6 month of my surgery,can I try to start running slowly? I have no swelling,but I still have 20/30% thickness of my Thai?I still have little bit of pain in my knee when I do single leg squats? And feel some pain when I bend my knee and sit in the floor?otherwise I feel strong when I walk,and doing my regular activities? My surgery was done by fibertape internal brace acl+ both meniscustomy??
Restore strength and size first and foremost !
Sir I have a problem?? It’s 7 month+ running my acl+ both partial meniscpustomy surgary?the problem is,when I sit the floor with bending my knee,I still feel pain but when I bend with my hand I feel it’s normal?still have some sounds in my knee when I do exercises? I have no swelling,still I have 20/25% of thickness in my Thai? Can I start running with this condition?my only problem is when I sit the floor and have some sounds when I do exercises?
deep sitting compresses the meniscus. Make sure you have full knee extension to get the knee to be fully settled
Get your size back before you run
So basically it’s preferred that I do the quad exercises before doing these exercises?
hey mate, yeah check this playlist out.
ua-cam.com/video/xQkNjjWl358/v-deo.html&ab_channel=AxePhysio
I am 7 weeks post op acl and meniscus repair. 26 yr old and very active prior to injury. I'm told 8-12 weeks is the time the graft is weakest. How many of these exercises should i do?
Hi mate, really appreciate you commenting. I cant speak specifically to you as when the meniscus is involved they may not want impact due to the repair until a certain time. However that being said I get my meniscus patients to at least do the posture holds, Calf walks and the landing practice double leg exercises. I then progress them based off their pain, swelling and movement response to the exercises, (were they sore, were they ok, did the knee swell). The graft is at risk when you plant and twist or fall onto your knee whilst bent. so dont do those things.
getting back to running by 12 weeks is best case scenario, but the main purpose of the video is making the progression back to running as seamless as possible.
Let me know if that helped!
Alex
The_Sports_Physiotherapist Ok. I did the calf walks and the double landing with the leg raise and toe flex yesterday. Didnt want to overdo anything.
@@TheReelRoger cool mate, good luck!
6:18
Hi Alex.
I am 11 months post op. with ACL reconstruction using hamstring graft and meniscus repair.
My quad and hamstrings are weak as compared to my normal leg.
I am also struggling with end range of motion.I do not have an access to a sports physio.
Please help.
Hi Syed
If you would like dedicated time I do online consulting email me at axephysiotherapy@gmail.com
I'm happy to provide general information of course but I wouldn't be able to give you specific advice without talking 1 on 1.
In general for quads. 2-3x a week of squats, knee extensions, lunges, leg press (not all of these but a combo) will improve your leg size.
Hamstrings. rdl, nordic hamstring curls, box bridges are great.
I have videos on this in my ACL playlists which you can check out via the playlists tab in UA-cam.
Alex
Hamstrings will never be the same as before surgery. I'm 15 year's post surgery, still alot weaker. You miss the grafts and muscles