Now that you've decided to undergo ACL reconstruction surgery in order to repair your ruptured Anterior Cruciate Ligament, your first step will be to prepare your body and knee as best as possible by doing something called Prehab. In this post we'll look at:
- What is Prehab
- The benefits of Prehab
- The types of exercises involved
What is Prehab?
Prehab is when someone who is about to undergo a medical procedure for their injury begins to perform some physical therapy exercises in order to increase the chances of success after surgery. If rehab is performed after ACL Reconstruction Surgery for many months, then prehab is done before surgery for about 6-10 weeks.
Benefits of Prehab before Surgery
- Heading into surgery can be a daunting and scary process, not knowing what's going to happen and wondering if your body will hold up under the stress of surgery. Prehab can help ease some of this tense, help prepare yourself mentally and build confidence in your body and knee to be able to successfully come through this journey.
- Having your knee as strong and as healthy as possible is another huge benefit of prehab. If your knee wasn't physically ready for the procedure then you would be facing a tough first 4-8 weeks of your recovery stages after the surgery.
- The final benefit is the trust, belief and friendship you build with your physiotherapist, this is a person that you will be spending a great deal of time with after surgery and someone who will be looking after you for the next 9-12 months. Finding the right physiotherapist will give you a greater chance of having a successful recovery, so having this organised before surgery will be a weight off your shoulders.
Prehab Goals
The objective or goals for prehab are made to allow your knee to be as healthy as possible going into surgery. Achieving the goals below can improve the outcome of ACL surgery and generate faster results during your rehabilitation program.
- Strengthening the major muscles
- Improve range of motion (ROM)
- Control swelling
Prehab Exercises to achieve your Goals
Strengthening
- Double Leg Bridge = 2 sets x 8 reps: laying on your back + knees bent + feet flat on the ground shoulder width apart, raise hips off the ground by activating your glutes and hamstring, squeeze at the top, lower hips back down to complete the rep.
- Straight Leg Raises = 2 sets x 8 reps: laying on your back + injured leg is straight + opposite leg is bent with your foot flat on the ground, raise straight leg off the ground, hold for 2 seconds, then lower back down to complete the rep.
- Leg Extensions = 2 sets x 8 reps: sitting at a leg extensions machine, raise both legs with light resistance, hold for 2 seconds, lower slowly back down to complete the rep.
- Leg Curls = 2 sets x 8 reps: sitting at a leg curls machine, curl up a light resistance with both legs, hold for 2 seconds, then release weight back up slowly to complete the rep.
Mobility
- Heel Slides = 2 sets x 8 reps: sitting on the ground in a upright position, both legs are straight + the heel of the injured leg placed on a slider, drag the slider back towards yourself, then slowly push slider away to complete the rep.
- Gait Pattern = 2 sets x 8 reps: standing on one foot, slowly transfer your bodyweight from one foot to the other (like walking), use proper form Heel to Toe, change feet after each rep.
- Lateral Side Steps = 2 sets x 8 reps: feet shoulder width apart + knees slightly bent + shoulder pointing in the direction you're going, move sideways leading with the front foot, after completion of every rep in one direction + remain in the same position + change direction and complete equal amount of reps.
- Stationary Bike = 3 sets x 5 minutes: sitting on the bike, pedal at a slow pace, raising both knees equally.
- Foam Roll: Foam Roll the quad, glute and hamstring.
Swelling
The RICE method can be used for such injuries like sprains, strains or bruises anywhere on the body, with the goal being to reduce the length of time of recover following a knock, bang or awkward landing. This method is not a cure for all injuries and should only be used as the first step in your recovery. To implement this method follow the steps below:
- Rest: Rest from all forms of physical activities to allow your knee time to recover, while also enabling Pain and Swelling to subside
- Ice: Place an ice pack on the affected area but not directly on the skin for 8-12 minutes 3 times a day, Icing slows the volume of blood flowing to the knee and will help decrease the degree of swelling and pain
- Compression: Wrap elastic bandaging around the affected area, the pressure of the bandaging contains the swelling to a minimum. Don't wrap the elastic bandaging too tight around the affected area as this may restrict blood flow causing serious problems.
- Elevate: Raise your leg up so it's higher or equal with the level of your heart. This decreases the amount of blood flowing towards the knee, which will help control the swelling and pain.
Now that you've finished reading what are your thoughts about the information,
- Did you find it helpful?
- Have you ever done prehab before surgery?
- Do you have any other inside tips or tricks to do before surgery?
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