How I Improved My Flexion After ACL Surgery // Common Flexion Issues and How to Fix Them
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Healing from ACL surgery? Don't forget to check out my online course, ACL Secrets: bit.ly/aclsecrets
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Revix Knee Sleeve: amzn.to/3skuvaU
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Wedge Pillow: amzn.to/3t1rEUn
Getting your flexion back after ACL surgery can be incredibly frustrating. You may feel like your knee is just stuck and that you're not having any progress. Trust me, been there and done that. But there are a few really great techniques that I learned to improve my flexion after ACL surgery that I wanted to share with you guys. So I hope this video helps!
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►TIME STAMPS:
0:00 Intro
0:28 Disclaimer
1:20 Swelling due to trauma
2:41 Swelling from overloading the knee
4:45 Pain sensitivity
5:42 Patellar immobility
6:28 Arthrofibrosis
8:32 How to reduce swelling
9:28 How to reduce pain
15:21 Patellar mobilizations
15:44 Final Thoughts
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DISCLAIMER: The information contained in this video should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for informational purposes only.
Thank you so much. I have been watching your channel since 2 months before my operation. Im now 7 months post op and doing great, your channel has been such an valuable resource during these hard months
I’m SO happy to hear that 🥰🥰 thanks for supporting the channel!
I’m 3 weeks post-ACL and meniscus surgery and so far the progress has been pretty good and according to the Ortho’s protocol. Physio 3x a week and I make sure I do the exercises in between physio sessions as well (and rest when I need to! 😅)
Manage to get full extension by end of week 2 and now at 50 degrees flexion in week 3.
I totally get you when it comes to persevering especially on days when everything feels so stiff and you feel like you’ve taken 2 steps back. Thank you so much! Your ACL videos have been Godsend!
full flexion in just two weeks?? how its sooo painful to bend , am 2 weeks post op i can bend only 100 degrees
@@nekoochann1 full extension in 2 weeks. A lot of heel props and letting gravity do the work. Super uncomfortable but resulted in a lot of progress for my extension 😊 i would do them for 15 minutes a couple of times throughout the day outside of physio sessions
In terms of flexion I’m only up to 90 degrees at 4 weeks. Still a lot of tightness so I have my good and bad days. I have a medial meniscus repair as well so will only maintain 90 degrees flexion for now until about week 8 based on my surgeon’s protocol
Hang in there! You can do it! All the best!!! 💪🏼💪🏼💪🏼
Thank you so much for sharing!!! This whole thing made me feel better
You’re so welcome 🥰🥰
Fourth week in trying to get past 110 flexion feeling all of these rn😭😭😭 maybe the cpm would have been worth renting.
I am 3 weeks and two days post op and your video was very informative. I also had the patellar tendon graft. Thank you for the info.
I just ordered that ice pack. I hate having to lay down when icing. Now that I started p/t I’m a lot more mobile and being able to strap it to my leg and move around will be huge. Thank you!
Glad it was helpful!
Hello, I am curious did you experience any “Charley horse” or muscle spasms in the thigh area? If so, what did you do for the pain? I had ACL surgery 3 weeks ago, and these muscle spasms just started 3 days ago and they’re worse than the surgery all together.
I have full flexion only during physiotherapy and xero flexion sometime after exercise
Your initial injury you described in your first video about poping your calf muscle before your ACL injury, I'm curious about which leg that calf strain was on. Same exact thing happened to me 2 to 3 weeks prior to my ACL injury but on the opposite leg. I've wondered if it was from over compensation of using my right leg more because of the left calf muscle strain prior. Just interested in your experience and thoughts. Thanks
Mine happened on the same side 😢
Hi! could I get help with questions regarding my upcoming acl surgery :)
Happy to help! Feel free to book a time :) Find my call link here: pillar.io/victoriadorsano
Im 4 week in acl n meniscus surgery...and i attained 90° flexion 2 weeks back and after that i started walking and now i cant even bend my knee to 45°
😭😭really??am 2 weeks post op i can bend 100 degrees
@@nekoochann1 nah...now everything is fine...
i got my full extension after 3 weeks and my flexion still not back after 6 month
Keep consistently working at it! And check in with your doctor if you feel like it hasn’t been progressing with dedicated PT
My extension was good after a couple weeks but 6 months later, flexion still isn’t all the way back yet.
I have to warm it up and slowly pull it back and listen to the cracks and pops.
It can be a journey! Once you warm it up, do you get full flexion?
@@VictoriaDorsano not full, about 90% toward my glute but then it stops.
I’m working on it everyday though.
Im having the same issue after 06 months.. also feel pain if i try to push flexion though it gets better if i keep at it for a while.. whats your status now? Did u get over the issue and how?
@@mranybody1886 one year on…I’m going great.
Still don’t have that full flexion yet so might have to get manipulation under anesthetic.
Who suggests alternating heat and ice anymore? I used to have great luck with this technic for getting me warmed up again after icing.
Have you tried this technique with your ACL recovery?
I’m a little surprised Victoria doesn’t mention Couch stretches and Asian Squats. They can be done pain free, and let’s face it, if you can’t do those two stretches, you’re much more susceptible to future problems. Am I wrong?
Those are great for later in the recovery process, for sure! But usually off limits in early recovery
Do you address meniscus tears on any of your videos?
After 3 yrs you still get swelling/pain in your knee?
If I overload my knee and pick up my training schedule too hard or too fast, yes!
How can meniscus grade two tear is cured
Typically surgery is needed, but check with your doctor to see if yours might heal on it's own!