Re: Best Exercises for ACL Rehab and Complete Recovery

[Guest guest]

>

> Hi all,

>

> Pardon me for posting as I've been a member of this group for almost

> three years now yet I haven't contributed any. Now here I am instead

> of contributing asking for your inputs about an injury of mine that

I

> wanted to recover completely.

>

> As a backgrounder, I am a 34yrs old. former basketball player in my

> younger days. I used to play in my college's varsity team for two

> years before giving way to concentrate on my studies and eventually

my

> career in the field of I.T. Although I became a career man, the

baller

> in me hasn't gone away and occasionally I still compete in

commercial

> leagues here in our country. My dilemma began when I had a right

torn

> ACL in 1998. I had it operated in 2000 ( the doctor performed

> arthroscopic surgery implanting two titanium screws and using

patellar

> graft ) and I made a complete recovery until 2004 when I re-injured

> the same knee. I had it operated this year ( May 2007 ) and this

time

> my doctor used an endo-button implant and grafted my hamstring. Its

> been 3 mos. now and I should say I'm on track to my rehab. I just

had

> my post op knee brace removed and can now do leg presses and

extensions.

>

*******

Please note I'm not a doctor or PT - you should consult with a professional

physio (PT) / trainer. However, here are a few ideas - commence with simple

tasks of limited duration, speed, range of motion, load and then progressing to

complex training means (i.e., Mel's idea of the Statute of Limitations)

integrating " functional " related activities; applying the principle of

progressive gradual overload.

You could include a range of activities:

*One leg squats - limited range of motion then progress to full range -

barefooted, progression - eyes open >> closed.

*Squatting - box squats, various stances, overhead squat.

*Learn how to land - then jumps (low level “plyometrics”)

*Lunges - steps ups (on toes, heels, with half squats, with twists, lunging

forwards / backwards, side wards, " Siffies " – various movements of the arms

should be included - using various PNF patterns.)

*Integrate sport skills then progress - accelerations, decelerations, " agility

training " ....

*Various types of perturbation (instability) training.

Hope the latter may be of some help

Carruthers

Wakefield, UK