ACL Recovery - Day 16 - Morning Knee Exercises
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- เผยแพร่เมื่อ 12 ก.ย. 2024
- I just wanted to put together a shorter video of what I'm doing in the mornings to get things moving. The exercises are still pretty basic, but you can see how much easier it has gotten since the beginning.
Thanks!
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I'm a firefighter and do a lot of BJJ. Dr. C sent me your link-its helped with the anxiety I've been feeling about the upcoming surgery and recovery. I'm going to keep watching-I really want to get back on the mats and seeing you in the gym after only 2 weeks was a big relief.
That's fantastic! I have actually been meaning to do another update now that I'm a little past 3 weeks. In short, I'm walking without my crutches most of the time -- just using the brace and wrap -- and am feeling more strength every day now that it's healed enough for me to start stressing the tissue a little more.
Rehab has been very productive so far. It'll be a while before I'm doing weighted squats or heavy lev presses for sure, but it'll be fine in the long run. I'll see about making an appearance on the mats at least to help teach with my judo club in a couple of months, though I won't really be drilling for 2 or 3 more months after that I imagine. Even then, it will be a while before I get to *proper* practice (9+ months post-op, I understand), but each day is a step closer to that.
Are you doing an ACL reconstruction like I had?
@@JudoGeoff
Yes, pretty much the same surgery.
And, yeah, I want to get back to classes a couple months after surgery and rolling within or so months.
It will take time. Just recognize that while the available research indicates that fairly aggressive rehab (preferably under proper supervision) seems to lead to better outcomes, but returning to sport too early (before that 9-month mark, from what I've read) seems to lead to far *worse* outcomes, like increased risk of re-tearing. So we probably shouldn't start rolling too soon, though being one the mat to help out, be a part of the club, etc. is not a problem in and of itself.
@@JudoGeoff that's the plan. Training, but not rolling as much as I can handle. And, never going 100% until cleared.
What did you do to prepare for the surgery? I have been trying to keep the leg mobile and strong. Running and some kettlebells training mostly.
For the most part, I just walked a lot, jogged a little, and did strength training at the gym (free weights as well as machines and other means) as my knee tolerated. I also kept grappling, mostly with a brace and trying to slow down enough that I could control the loads on the knee a bit more.
It's worth mentioning that I had the main initial injury last November. It was just over 10 months before the surgery. So I tried to *rehab* and see if I could make full recovery before the idea of prehab was on the table. So my prehab was largely just the recovery process from the original injury.