Rehab for ACL and meniscus surgery -Week 7

(Last Updated On: January 19, 2018)

Post-op Day 43-49 (Week 7)

Routine schedule:

Day 43: Massage, ROM, Proprioception, Strength,

Day 44: Massage, ROM, Conditioning, Proprioception

Day 45: Massage, ROM, Upper body,

Day 46: Massage, ROM, Proprioception, Strength,

Day 47:  Massage, ROM, Conditioning, Proprioception

Day 48: Massage, ROM, Upper body,

Day 49: Massage, ROM

> The routine will stay similar for quite a while. The upper body work consisted of some chin ups, push ups, and DB benching. All things that don’t involve my knee at all.  My knee is still the primary concern.

 

Massage Work 

Foam Rolling / Tennis Ball: Adductors, Glutes, Quads, Calves, Peroneals, TFL,

> I neglected to mention I have added a fair amount of massage work to my routine. It’s something I haven’t been doing much of up until recently due to the fact I haven’t been able to do very much, thus I haven’t needed much massage work. However, I probably should have done more than I have up until this point. That’s changed now.

Massage is always performed prior to range of motion as it allows you to get more out of the range of motion exercises. (You’re basically stretching before stretching. Not necessary; more of a mental boost for some.) Note, this is never done to where bruising occurs.

 

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: To 0 degrees or 5-7 degrees of hyperextension.

> After week 6 this hasn’t been a problem. I pretty much always have full extension. I only check once or twice a day to make sure.

It’s kind of weird. For nearly 6 weeks this was hell. Then one day, not a problem at all.

 

-Passive knee extension with quad squeezes

-Flexion: Active flexion allowed only to 90 degrees. BUT, no RESISTED flexion allowed. Full passive flexion allowed as tolerated.

> Still lacking a bit of passive flexion. I’m taking this slow just to be safe.

 

-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.

-Plantarflexion / dorsiflexoin

-Straight leg raise

-Hip flexion

-Hip adduction / abduction

-Lying down knee extension 90-0 degrees

 

Strengthening (Barefoot)

Day 43:

A1) Squat to 60 degrees  3 x6-8r (40lbs x6r)

A2) RDL 3 x6-8r (55lbs)

B1) Single leg leg press to 60 degrees 3 x10-12r (50lbs)

B2) Glute Bridges 3 x10-12r

C1) Single leg calves with leg press 3 x8-10r (50lbs)

C2) Isometric heel slides @ 30, 60, 90

 

Day 46:

A1) Squat to 60 degrees  3 x6-8r (40lbs x8r)

A2) RDL 3 x6-8r (55lbs)

B1) Single leg leg press to 60 degrees 3 x10-12r (55lbs)

B2) Glute Bridges 3 x10-12r

C1) Single leg calves with leg press 3 x8-10r (55lbs)

C2) Isometric heel slides @ 30, 60, 90

 

Conditioning

-Elliptical –Backwards only

-Pool –Walking all directions

 

Proprioception training

–Weight shifts on bosu ball eyes closed.

-Single leg standing straight and bent unsupported w/ball

-Ball toss on bosu ball

-High knee stepping sideways over cones.

-Single leg standing with knee straight and bent on bosu ball

I’m going to get some videos of the proprioception drills up in the next week or so. All of them are pretty easy for me except for the single leg standing on the bosu ball. I’m noticeably unstable in this exercise. Especially as I get tired.

 

Meds

-Ibuprofen (Ideally after exercise).

 

Nutrition

-Calories = Bodyweight x 15 x 1.20 on strength days.

-Calories = Bodyweight x 10 on other days.

-Protein always high.

-Glucosamine and chondroitin, vitamin D, and fish oil for supplements