Rehab for ACL and meniscus surgery -Week 8

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Post-op Day 50-56 (Week 8)

Routine schedule:

Day 50: Massage, ROM, Proprioception, Strength,

Day 51: Massage, ROM, Conditioning, Proprioception

Day 52: Massage, ROM, Upper body,

Day 53: Massage, ROM, Proprioception, Strength,

Day 54: Massage, ROM, Conditioning, Proprioception

Day 55: Massage, ROM, Upper body,

Day 56: Massage, ROM

 

Massage Work

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

 

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.

-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.

-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 / dorsiflexion

-Straight leg raise

-Hip flexion

-Hip adduction / abduction

-Lying down knee extension 90-0 degrees

 

Strengthening (Barefoot)

Day 43:

> I ended up taking this day off due to traveling. Below is what I would have done.

A1) Squat to 60 degrees  3 x6-8r

A2) RDL 3 x6-8r

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

B2) Glute Bridges 3 x10-12r

C1) Single leg calves with leg press 3 x10-12r

C2) Isometric heel slides @ 30, 60, 90

 

Day 46:

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

A2) RDL 3 x6-8r (60lbs)

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 x10-12r (55lbs)

C2) Isometric heel slides @ 30, 60, 90

 

Conditioning

-Elliptical –Forward and backwards

-Pool –Walking all directions

–Backwards and side to side running in pool

> Here’s the big change in week 8. I started to perform the elliptical forward and backwards. This acts a precursor to performing forward running in the pool, which is a precursor to forward running on ground.

Next, I started running in the pool. Again, backwards and side to side is a precursor to running forward in the pool.

The running went well. The resistance of the water feels strange on my knee, so I don’t go crazy here, but it’s nice to do something besides walk.

 

Proprioceptive 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 straight and bent on bosu ball w/ball

 

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