I’m almost nine months post-op to the day. Over the months–the pre-op, op and post-op altogether–I’ve gained valuable fro insight from my blog readers, fellow ACL survivors, my surgeon, physical therapists, co-workers and perfect strangers who noticed my brace, crutches or limp and were kind enough to share their words of advice.
So I’ve managed to save all the advice from all of these people over the last few months. And I encourage you to add anything that’s helped you along the way, as well.
10. “Do something every day.” -my physical therapist in San Fran
Whether it’s leg lifts, clams, stretches or intense cardio, it’s important to do something towards progressing your recovery every day. We all don’t have all the time in the world, but we have to do what we can to make recovery a priority. No matter how small the #of reps. It’s better than nothing.
9. “Invest in good running shoes.” -my cousin, the triathlete
If you have a good pair, you know they make a world of a difference. Have your PT evaluate your gait and help you determine if you need running shoes for stability or motion control.
8. “The hamstrings are most important for stability.” -my San Fran ortho dr.
Make them strong–really strong. They will help compensate for a less-than-optimal knee.
7. “Don’t let your knees go over your toes!” -my Jillian, the trainer from “Biggest Loser” (she yells @ me when I do her “30-day Shred workout video)
No matter what the lunge, stretch or squat may be, it’s important to keep yourself aligned to prevent injury and pain!
6. “Work your core.” my Chicago PT
Same thing with the hamstrings, you gotta work your core to keep you stable and strong and prevent any other injuries.
5. “Calms are your best friends.” -My San Fran PT
They strengthen your glutes and work that IT band. Two major, major factors in determining your rehab success back to normal activity.
4. “It it’s too painful, stop.” -My surgeon’s nurse
3. “Some weeks are better than others.” -My surgeon
Sometimes you feel you can run a marathon and sometimes you hobble home from the gym, either way, you have to accept that this is how life will play out from now on. But, because of this experience, you are more cautious of your activities and more grateful for the opportunity to move your body every way you can.
2. “Performing less excercises with good form is better than doing a lot of reps in bad form.” My Chicago PT
Have your PT access how you are performing the excercises. Practice makes perfect, but the practice has to be perfect form. It’s better to focus on the biomechanics of doing the excercises correctly than trying to do the most reps you can. Once the form is proper, then you can do all the reps you like.
1. “P-A-T-I-E-N-C-E.” My mom
No one said it’d be easy. Before you physically go into this process, you have to mentally prep yourself for the time it’s going to take and the time you will have to devote to getting yourself back to “normal.” Just remember we are all different. We are heal at different times. And we all return to sports at different times. The text book recovery for ACL reconstruction is 6-8 months. But you and your knee are unique like everyone else. Don’t let the textbook tell you when you feel like yourself, and take your time. It’s better to be fully prepared to compete, then rush into anything and risk further injury, or a rejury.
Great list!
I’d add one more: be sure to stretch properly after exercise.
The one thing I think that my PT really failed to do is emphasize the importance of stretching in a rehab routine. As a result, I had one overuse injury after another from the early days of rehab: pulled hip flexor, ITB problems, and, ultimately tendonitis in my non-ACL knee resulting from a super tight hip on my ACL leg. I finally switched PTs and found one who is big into stretching and rolling muscles out using a foam roller. She can’t believe that stretching was not a central part of my rehab from day 1. I’ve not only not had any problems since I started a stretching regime, I recover faster from workouts and have been able to build back muscle mass more quickly.
I love love this list! It inspires me to work my knee out a bit more. I’ve been very bad with keeping up with the exercises. Thanks!
[...] by Sarahdippity in after (recovery). Leave a Comment I love this post on the “10 Golden Rules of ACL Rehab” by “Yes Knee [...]
Loved it so much, I’m blogging about your post here:
http://loveyourknees.wordpress.com/2010/02/28/10-golden-rules-of-acl-rehab/
Hope that’s OK with you! Let me know if you want me to remove it! Thanks again.
Of course it’s OK with me! Thank you for sharing! And feel free to add anything to it–we could keep a running list!
Hi-
I wasn’t sure where to ask this…(it doesn’t fmreally fit with any topic and I can’t post a new topic)
But I am 2 and a half weeks post ACL surgery (patellar graft) and have gotten quite paranoid. Whenever my knee clicks, pops, or ANYTHING, I am worried I have torn my graft. (just because my original acl tear was a freak accident and from just a quick turn while skiing!) I just imagine I am re-tearing it because it is already so weak, I can’t tell right away PLUS I now have no feeling if I were to tear my new ACL!
Has anyone else felt like this, or am I nuts??
Also, has anybody torn an acl graft right after surgery (less than a few months) after surgery?
And for the patellar graft, since bone-to-bone grafts attach quickly, just HOW quickly are they strong and out of the risk zone of damaging the graft?
I know how easy it is to get paranoid! It’s like the “new” knee is your baby. Anyway, I remember reading somewhere that at 3 months post-op the graft will be fully attached. Since you are two and half weeks, I would take it slow and talk to your PT. Let them know the movements that make you paranoid and what you do to make it pop.
I had my surgery in November and felt the same way. Any little awkward movement and I would think maybe I had ruined the graft and torn it again. You do have to baby it, but basically I was just being paranoid.
My surgeon did a drawer test (or something similar) at the 2 month point in January to determine that the new acl was properly in place.
Your 2 month point should be soon so perhaps you can ask your doctor if this test is on the agenda.
In the end it’s going to be what it’s going to be so don’t drive yourself batty worrying about it. My understanding is that only a very small percentage (less than 5%) of acl reconstructions are torn again within 3 years.
I have felt the same way! I am just at 1 month and 1 week post op. Got my brace off a week ago and just went to the Y for my first workout yesterday. I am so worried i’ll pull out my graft! I dont know if I could tell if it did pull out. Im just going to take it easy and do light workouts till my leg gets stronger. its actually stronger than you think. they scare you into taking it easy which is obviously working. Just take it easy and no sex on your knees!!!
I tore my acl for a second time about 9 months after the first surgery and allograft. I was just walking up a hill without my brace on. It had felt very tight all day after doing yardwork and suddenly there was a feeling like an elastic band pinging, but no pain. It actually felt better since the tightness was gone. I wouldn’t have believed I had torn it again because of the lack of pain but my doctor said that the second time the nerves are not the same so it may not hurt as much. Now I am 6 weeks post op for a second allograft and being super careful!!
Thanks for the words.. I’m going in for surgery this week.
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I just got through reading much of the blog posts about your ACL recovery and you sharing your experience is making me feel a little less shaky and nervous about my surgery and upcoming PT. I tore my ACL in my right knee on July 2nd playing volleyball and I have ACL reconstruction surgery tomorrow and I have been so bummed. I have been going crazy these last couple of weeks not be able to run, bike and missing out on almost the entire outdoor season. I can’t wait to see your posts when you get back to playing volleyball. I know it is so far off for me, but it’s something to look forward to! Thanks for this blog!