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 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. th-cam.com/video/_tCaYJheOxs/w-d-xo.html&ab_channel=AxePhysio
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!
Hi Alex, great video! I tore my meniscus about 1 year ago and would love to get back into running. I find that sled pulling is the only thing that my knee can handle and build mass to my quads, especially the VMO. When carrying out other strength training I find my knee swells a little, which makes me ever so slightly limp and then I totally lose all my VMO and I'm back at square one. How much discomfort should I experience when training? Any help would be gratefully appreciated!
hi mate, thanks for the Q. Realistically the knee talks in 2 ways, pain and swelling. if your knee swells with "normal" training. i.e squats to 90deg, open chain quads, then it would potentially indicate the knee is not tolerating loading/training. the fact you have given it a year is a pretty decent go. most things heal in that time, if you still get symptoms, getting another opinion/scan would give you a good place to start with formulating a new plan.
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.
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!
Hi! Had a meniscus surgery several years ago, doesn’t bother now, however, got an acl tear during rugby training (no surgery needed), 3 weeks passed, no swelling, but still feel some stiffness in the knee 15-20%, should I take more precautions in doing leg extensions or acl prep exercises? Thanks a lot, love your channel!!
hey mate, really good question. unfortunatelly the answer "it depends" is always the case in Musculoskeletal conditions. If you had a full ruptured ACL, then knee EXT would be fine, there is no ligament that the knee ext could negatively (if at all) effect. if you did a partial ACL you could argue that knee extensions Could be ok but leaving it until 12 weeks would mitigate any risks if time frames arent required. After 12 weeks MOST partial acl tears will be in a good place to start progressive loading
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
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??
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?
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
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.
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 TH-cam. Alex
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
![ACL Rehab Exercise Guide | Phase 1 | Surgery Recovery [ Axe Rugby ]](http://i.ytimg.com/vi/xQkNjjWl358/mqdefault.jpg)
![ACL Rehab Exercise Guide | Phase 1 | Surgery Recovery [ Axe Rugby ]](/img/tr.png)
![ACL Rehab Exercises: 4 Must Do's [ Axe Rugby ]](http://i.ytimg.com/vi/ZUqubBTg3gs/mqdefault.jpg)
![ACL Running Session - Late Stage Drills [ Axe Physio ]](/img/n.gif)
Hey guys please check out my new ACL Channel th-cam.com/video/NJ4VuAt0l9E/w-d-xo.html
this is awesome! only channel i’ve seen focus so much on plyos, which are crucial for recovery and confidence. start em early!
Thanks mate! 💯 very important
@@AxeRugby keep at it, you deserve way more subs
@@janithwickramanayake8126 Cheers mate! When is started the channel 14 k would have felt like a lot.
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 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. th-cam.com/video/_tCaYJheOxs/w-d-xo.html&ab_channel=AxePhysio
Your videos are best i have seen on youtube
you are very kind
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! ) :-)
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!
Hi Alex, great video!
I tore my meniscus about 1 year ago and would love to get back into running. I find that sled pulling is the only thing that my knee can handle and build mass to my quads, especially the VMO.
When carrying out other strength training I find my knee swells a little, which makes me ever so slightly limp and then I totally lose all my VMO and I'm back at square one.
How much discomfort should I experience when training?
Any help would be gratefully appreciated!
hi mate, thanks for the Q. Realistically the knee talks in 2 ways, pain and swelling. if your knee swells with "normal" training. i.e squats to 90deg, open chain quads, then it would potentially indicate the knee is not tolerating loading/training. the fact you have given it a year is a pretty decent go. most things heal in that time, if you still get symptoms, getting another opinion/scan would give you a good place to start with formulating a new plan.
@@AxeRugby Love this! Thanks I'll get it checked out. Do you offer paid programmes?
Hey mate, yeah I do. Email me at alex@axerugby.com
Great tips!
Thanks
You got new subscriber bro.. great job
Thx emad!!!!
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
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!
Thank you very much!!🤙😊
You're welcome 😊
Great job bro
Thank you so much 😀
Hi!
Had a meniscus surgery several years ago, doesn’t bother now, however, got an acl tear during rugby training (no surgery needed), 3 weeks passed, no swelling, but still feel some stiffness in the knee 15-20%, should I take more precautions in doing leg extensions or acl prep exercises?
Thanks a lot, love your channel!!
hey mate, really good question. unfortunatelly the answer "it depends" is always the case in Musculoskeletal conditions.
If you had a full ruptured ACL, then knee EXT would be fine, there is no ligament that the knee ext could negatively (if at all) effect.
if you did a partial ACL you could argue that knee extensions Could be ok but leaving it until 12 weeks would mitigate any risks if time frames arent required.
After 12 weeks MOST partial acl tears will be in a good place to start progressive loading
Did you ever make that video about running volume for ACL patients?
I have not! I will do that, apologies mate!
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
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
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
So basically it’s preferred that I do the quad exercises before doing these exercises?
hey mate, yeah check this playlist out.
th-cam.com/video/xQkNjjWl358/w-d-xo.html&ab_channel=AxePhysio
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 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
👍
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 TH-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
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
G'day Guys if you are looking for ACL exercises to go along with your running check out this playlist!
th-cam.com/video/XMR92pDi4f0/w-d-xo.html