Twelve weeks of rehab has (almost) flown by and my leg feels so much stronger and robust. Over the Christmas weekend, I did a home circuits session including two-hand kettlebell swings as well as over an hour’s brisk country walking with no ill side-effects. The knee’s ability to cope with new activities without kicking up a stink is pretty well established now.
While Week 11 ended a cycle of physio exercises, Week 12 included a new group of activities aimed at getting me running in the next couple of weeks. This includes work with a resistance band and hopping on one foot, the latter began as extremely uncomfortable but after a week of little and often practice it has become much less agonising. The Physio has also given the all clear to begin more demanding gym work, such as classes (as long as I avoid running and quick turn movements like shuttle runs) and I look forward to adding in a weekly circuits session (with any modifications). While I’ve been able to steadily up my cardio work on the machines, it is tough to get a good sweat on and work to a good level of exertion, add to that the festive period and weight maintenance is a major pain at the moment, though have managed to keep the gain to 2 kilos, due at least in part to avoiding alcohol the last month, which has helped to keep my sense of well being at a decent though not optimal level. In the new year, with an ease back into running, circuits classes and more BJJ (and fewer treats in the diet), I’m hopeful that these issues will take care of themselves. Certainly have gained an insight into how difficult it is to maintain one’s weight through diet alone; got to have the activity level to make it sustainable (and inject those endorphines!).
- Standing hamstring curl: quick reps of 30 of curling the heel to the bum
- Hopping on one foot: starting on non-operated leg 3-5 reps and swapping to operated leg for 3-5 while maintaining the ‘springing’ feel from the non-operated side
- ‘Crab walk’: a travelling side-step squat with a resistance band around the calves
- Cleared for gym classes (e.g. circuits) with modifications where necessary
- Started work with resistance band
Every ACL op and recovery will be particular to the person. The thoughts and experiences recalled in this series of posts is in no way intended as medical advice or as a replacement for seeking medical attention for any injury. This information is presented merely as a record of one person’s experience with ACL operation and recovery.