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ACL Reconstruction Rehab (10 Stages of Exercises)
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- čas přidán 17. 08. 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.n...
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! czcams.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.
ACL is not involved in this kind of exercises. You could have done these with no ACL. Just saying btw, hope you’re still doing good
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'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
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
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?
5 months out of surgery and this is a gold mine of information. progressing to task 3-4!
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)
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.
Tore my ACL almost three years ago, and I wish I had a video like this to orient me in the early stages. I really didn't push the initial restoration of range of motion and strength, and I'm still paying for it. Thank you for the resource!
It’s been 2 1/2 months for me, currently on the single leg stage and also slight running. Thanks for this
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!
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
This is my favorite video yet. It's amazing you guys offer this information for free. Thank you for you content!
Thank you so much! This and the ACL rehab videos literally saved my knee and my sporting career.
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.
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 ❤
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.
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.
Thank you. I've looked for years and this is the best guide ever. Thank you from the bottom of my heart
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 amazing help! Thanks. I’m just 2 weeks after surgery. Working on the basics now. Will move to these as soon as physically possible!
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!
Great video. Four months since my acl reconstruction and this really helps to put some things into context
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❤️
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
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.
Super helpful! I’m a personal trainer taking on a client who finished up physical therapy and this was incredibly helpful in understanding progressions!
It's been 2 years since my surgery I'll be trying this excersices, I want to feel my self again
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.
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?
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
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??
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!
Thank you Sir nicely explained , but Sir can you put the video of Swimmer's knee rehab? Pleaseeee
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
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.
Thanks for breaking this down and making the progression straightforward.
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 💙
I’ve ruptured my entire ACL. I can’t go for surgery yet as my knee is to swollen so I’m in rehabilitation. I’m a Padel player and determined to get back on the court. Journey ahead will be better, stronger. I’m devoted to getting better - many tears and resetting my mental mindset
How are you now?
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 😭
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 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..
Good video and info with one exception - 125%, 150%, and 200% body mass single leg squats?!? On my strongest, preinjured day ever, I couldn't do 150% single leg squat. Wouldn't it make more sense to equate the injured leg's lifting ability to the non-injured leg? As written, this metric means almost no one is returning to sport.
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)
I have a patient undergoing BPB ACLR tomorrow, this was HUGE timing! Best physio channel out there
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
Extremely detailed curated info. Best info👍
I completely snapped my ACL when I was 24 by landing incorrectly from a jump. 7 months ago I had reconstructive ACL surgery and I’m currently on rehabilitation. I’m doing loads of cycling and tibialis raises. Only downside atm is I wake up with a stiff knee every morning and struggle to go downstairs with my bad knee. My knee is still swollen and I struggle to straighten it out. Other than that I’m doing ok
Yeah bro you should get it checked, it ain't normal. I am exactly 18 days post acl+ meniscus surgery and can comfortably walk down stairs, full hyperextension of leg and almost full flexion of knee is restored. The only pain I get is from my tendon harvesting site and stiffness due to being so close to surgery.
Im almost 4 months in and i have the exact same issues you have. H9warenyou doing now? Are you able to walk down stairs pain free?
@@vamsip98 I still struggle to walk down stairs but I don’t really feel any pain. I’m getting better, just focusing on getting my strength back in my leg
@LI-sn8xt How are you now bud? I'm where you're at but still feel like I'm moving forward
@@jamesv2811 at the moment, I nearly have a fully straight leg and have knee flexion. I can nearly do a full pistol squat on the bad leg. I still have some knee instability so it gives way now and again but I do feel like that’s improving though.
Brilliant very comprehsnive
This is really awesome. Again. As usual. Great Work!! Thank you
awsome video. Ill try it out! I wish I could find something similar for my lower back
This is absolutely helpful! Thank you!
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
Another super-dooper educational video 🤝 thank you guys 💯🙏
thanks man... this is the exact video i was looking for.
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
Sir I am speaking from Bangladesh. It is 1 year since my ACL surgery. Now also muscle thin leg pain. Please tell me what should I do now.
Thank u for sharing such a amazing video🙏
Thank you! really good review for this type of rehab
Amazing, thank you! I especially appreciate the literature references. Exactly the video I was looking for
You haven't mentioned the right or left leg ACL reconstruction in this video. According to MRI results my right knee ACL shown complete tear, but after visiting doctor, he said it's not completely tear, cover it straight for twenty days. I followed his instruction and now it's okay, but doing some physiotherapy and exercises everyday to come to normal conditions. I have little problem to go up or down in stairs as normal...
Lucky! Be strict with the rehab
I’m 12 and last December I tore my acl slightly but I only rested it for a small amount of time and it just keeps going again and again but I’m determined to get sergury and be back playing football
Very good video! But how realistic is 200% single leg on a leg press for the majority of people? I dont think many athletes can do that
The authors of the paper work with many elite athletes so yes, 200% might not be feasible for everyone.
It took me 9 months to watch this whole video.
Really helpful thank you brother.
Amazing Vidéo Thanks
Very good and useful video. Thanks!
Thank thank you so much
Nice explanation. thanks
i can do most of these exercises and i had my acl surgery only 2.5 months ago
Best video ive ever watch about ACL. its very understandable. thank you so much
Plz make clear after how many weeks which exercise should be done
Thanks
This is excellent. New subscriber!
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!
@@thatquietkidnisha510 for real😂 I'm 6 months in barely getting into mid stage but messing around with early stage as well interchangeable
Sir me also suffer in ACL injury kindly help me
This is very helpful
Thank you for this vídeo. A question: what’s the body mass
That's amazing!
great job
Thank you very much 🌹
😂 8/10 rep with AT LEAST 200% body weight on a single leg leg press sounds fun. I'm 85kg, it means 170kg to move with a single leg, 10 rep. 340kg with 2 legs. Guess I'll become a powerlifter 😂
Letsgoo my acl fellows, we got this!
Great video - Functionality should be the goal and not the timeline!
great... good advice for me
Hello, i keep injured my knees. Right or left. Time to time they are both injured. When I'm exercising while i lunge my lover legs knee suddenly starts paining and i couldn't even do normal squat. What's my knees problem? İ hope you understand. Sorry for grammar.
While lunging my lover knee injures. Time to time right or left. Now the right one gives so much pain. I couldn't do exercise.
I have acl injury i try this exercise even if no surgery
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 didn't have reconstruction because the surgeon said it was healing. 2months later I did damage again and ended having to start again with a leg brace.
Fast forward over 2yrs and I still limp and have swelling around my knee...
I'm assuming my ACL is fucked and I have left it too long.
I can't even squa anymore. Struggle to get down on 1 knee 😒
A M A Z I N G!
Love your video ❤️🔥🔥
Can i use this after 5 months of Acl Reconstruction !!??
3:10
I’m very confused, the article mentions you need to be able to leg press 100% of your bodyweight with 2 legs. When you mention 80% on single leg, do you mean you use 80% of weight resistance or you use assistance to a point where you’re only pushing 80% of your bodyweight?
I haven't done surgery on my knee for acl problem. Can i cure it by doing these exercises? All the steps should be done in a day is it?
Day 2…. Pain is crazy!! Can hardly move the leg, nor lift it on to the bed unnassisted, hopefully this is normal!!
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.
It would be great if you could do a similar video on rehab after microfracture of the patella!
ACL RECONSTRUCTION AND MENISCUS REPAIR EXERCISE PLEASE
Thank you 🥰👍