Posts Tagged ‘Lifting after ACL Surgery’

I’m moving for the second time since I had my surgery. Not just moving apartments, but moving cities. I moved from Chicago to San Francisco at 3 months post-op and now am moving back to Chicago this weekend, 10 months post-op.

Two pieces of advice for those who move post op:

1. Seek a reputable therapist and gym membership immediately!! I waited until I “settled in” until I found a therapist out here and it was too long. Do it ASAP because good PTs are hard to find and harder to schedule.

2. Be careful with all the lifting, carrying and stair climbing. Be sure to stretch pre/post move. (Or bribe friends to help you out!) I might sound like a broken record here, but if you are lifting, be sure you are doing it properly.

Here’s some advice from About.com:

  1. Plan ahead before lifting.
    Knowing what you’re doing and where you’re going will prevent you from making awkward movements while holding something heavy. Clear a path, and if lifting something with another person, make sure both of you agree on the plan.
  2. Lift close to your body.
    You will be a stronger, and more stable lifter if the object is held close to your body rather than at the end of your reach. Make sure you have a firm hold on the object you are lifting, and keep it balanced close to your body.
  3. Feet shoulder width apart.
    A solid base of support is important while lifting. Holding your feet too close together will be unstable, too far apart will hinder movement. Keep the feet about shoulder width apart and take short steps.
  4. Bend your knees and keep your back straight.
    Practice the lifting motion before you lift the object, and think about your motion before you lift. Focus on keeping you spine straight–raise and lower to the ground by bending your knees.
  5. Tighten your stomach muscles.
    Tightening your abdominal muscles will hold your back in a good lifting position and will help prevent excessive force on the spine.
  6. Lift with your legs.
    Your legs are many times stronger than your back muscles–let your strength work in your favor. Again, lower to the ground by bending your knees, not your back. Keeping your eyes focused upwards helps to keep your back straight.

Read Full Post »