ACL and meniscus rehab days 22-28 (week 4)

Posted on January 26, 2012

4


Week 4 was a pretty quiet week. Not a whole lot changed from week 3. I used a little more weight and went a little bit longer on the elliptical. Also, the proprioception exercises got harder.

 

Post-op Day 22-28 (Week 4)

Routine schedule:

Day 22: ROM, Proprioception, Strength

Day 23: ROM, Conditioning, Proprioception

Day 24: ROM, Proprioception, Strength

Day 25: ROM, Conditioning, Proprioception

Day 26: ROM, Proprioception, Strength

Day 27: ROM, Conditioning, Proprioception

Day 28: ROM

 

Crutches

-Should be eliminated by end of the week.

I definitely could have started walking sooner, and a lot people do, but I wanted to get in a day or two of walking in the pool before I completely opted out of the crutches.

For me and what I need to do in my daily life, there isn’t much difference between walking with one crutch and walking with none. So why not take advantage of this and use the crutch for a little longer?

 

Bracing

-Can be removed based on ability to walk with proper gait, no pain, etc. Be honest with yourself.

> I still wear my brace at night to make sure my leg never bends past 90 degrees.

Depending on your daily environment I might continue to have something on the knee, like an ace bandage. This continues to let your environment know you have an injury and to stay away from you.

 

Range of motion exercises (15 reps of each exercise. Should be done often enough throughout day to accomplish goals! There is no magic number.)

-Extension: Maintain 5-7 degrees of hyperextension.

> This is still a bitch. Every-freakin-day I need to check this. And multiple times per day at that. My knee is that prone to tightening up and losing full extension.

 

-Flexion: Active flexion allowed only to 90 degrees. BUT, no RESISTED flexion allowed. Gradually improve passive between 0 and 125 degrees by end of week.

-Patellar mobilizations

-Sitting hamstring stretch

-Tibial rotations. Palpate hamstrings and tibia to make sure these are moving and movement is not only occurring at the ankle.

-Clamshells

-Straight leg raise

-Plantar flexion / dorisflexion

-Hip flexion

-Hip adduction / abduction

-Seated knee extension 90-0 degrees

 

Strengthening

Day 22:

A1) Squat to 45 degrees 4 x6-8r (15 lbs)

A2) RDL 4 x6-8r (25 lbs)

B1) Single leg leg press to 45 degrees 3 x10-12r (27 lbs)

B2) Glute Bridges 3 x10-12r

C) Single leg Calves w/Leg Press 4 x6-8r (27 lbs)

 

Day 24:

A1) Squat to 45 degrees 4 x6-8r (10 lbs)

A2) RDL 4 x6-8r (25 lbs)

B1) Single leg leg press to 45 degrees 3 x10-12r (35 lbs)

B2) Glute Bridges 3 x10-12r

C) Single leg Calves w/Leg Press 4 x6-8r (35 lbs)

 

Day 26:

A1) Squat to 45 degrees 4 x6-8r (15 lbs)

A2) RDL 4 x6-8r (30 lbs)

B1) Single leg leg press to 45 degrees 3 x10-12r (35 lbs)

B2) Glute Bridges 3 x10-12r

C) Single leg Calves w/Leg Press 4 x6-8r (35 lbs)

 

Proprioception

-Weight shifts eyes open and eyes closed

-Weight shifts on bosu ball.

acl rehab exercises

Single leg standing with knee straight; unsupported.

> Works on balancing on one leg. Something that was pretty hard for me.

 

Conditioning

-Elliptical

– > Day 23, 25 and 27 were 15 minutes, 20 minutes and 22 minutes

-Pool– Walking all directions

 

Nutrition

Calories = (Bodyweight x 15 + 10%) + Bodyweight x 15 on strength days.

Calories = Bodyweight x 10 on other days.

Protein always high.

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