Now that week 1 has come and gone in week 2 you will begin to notice your knee adapting to the conditions you have set for it. The constant icing and the set of exercises has allowed your knee to improve and now be able for new challenges. So in this post we will look at:
- Everything you can expect from week 2
- The list of exercises you may perform
So, let's begin.....
What to expect in Week 2 after ACL Surgery
Walking without Crutches
- In week 1 you were able to walk assisted by crutches but now in week 2 you will slowly begin to walk unassisted, encouraging your gait pattern to return to normal.
- The best practice for walking without crutches is to take your time and have patience's, remember SLOW and STEADY wins the race.
- If you don't feel confident enough to walk without both crutches, then start by losing one crutch and after some time lose the other crutch.
Stitches Removed
- Your Surgeon will inform your doctor via letter about the length of time your stitches need to be in for. Once this time period has elapsed you will then visit your local doctor to have your stitches removed.
- In some cases it may not be time to remove your stitches due to other circumstances, but for the majority of people this does not happen.
- Your doctor will apply fresh bandaging over the wounds after the stitches have been removed, this allows the wounds to continue to heal and not attract an infection.
Follow Up Appointment
- Usual your surgeon will call you back for your first check up appointment two weeks after your procedure. They will examine your knee, the wounds and the knee brace to make sure all is correct.
- At this appointment don't be surprised if your surgeon puts your knee through a series of simple test in order to fully examine it, but every surgeon is different.
- If you have any questions or concerns now would be the ideal time to speak up and ask.
Continuation of Exercises
- You will continue to perform the set of exercises that you performed in week 1
- These exercises may have become easier to perform as you gain more confidence in your knee.
- By the end of the week 2 the goals set by your surgeon should be achieved, via the exercises that you have performed. This will now lead you into the next stage of your recovery.
Muscle Atrophy
- Before surgery you may notice that both quadriceps muscles or thighs may look quite similar and both having a similar level of strength.
- But after surgery once the swelling has gone down, you will begin to notice that the quadriceps muscle on the surgically repaired leg has decreased in size
- Your thigh looks like it has wasted away in such a short period of time, don't panic though as this unfortunately happens to most people.
- The reason your quadriceps atrophies is simply because you would not have been in a position to activate the muscle over the past 2 weeks, and like the saying goes Use It or Lose It.
Continued Icing
- Similar to week 1 the constant icing is the best way to control the swelling in and around your knee
- You will begin to notice that your knee has gone from double in size, to just a small bump.
- You may also notice the change in colour from the bruising left after the surgery. The colour of the bruises has changed from a dark blueish colour to a yellow/brownish colour. Don't worry as this is a sign of healing.
Knee Time Lapse after ACL Surgery ▪️ Week by Week Photos
The type of exercises performed during Week 2
The exercises you will perform in week 2 are a continuation of the same exercise from week 1, with the goals staying the same for this stage of your rehabilitation program. These set of exercises were designed by my surgeon for me specifically and may differ from what your surgeon designs for you however, the goals will be similar for example:
- Gain full extension of the knee
- Gain muscular control of the leg
- Increase knee bend as tolerated
- Encourage normal gait pattern.
List of Exercises
- Ankle Flexions = 10reps x 3 times per day: Laying on your back, bend and straighten your ankle briskly, keep your knee straight during the exercise.
- Leg Straighteners = 10reps x 3 times per day: Laying on your back with your legs straight, push your knees firmly towards the ground, Hold for 5 seconds, then release.
- Straight Leg Raises = 10reps x 3 times per day: Laying on your back with your operated leg straight and the other leg bent, raise your straightened leg approx 20cm off the ground, hold for 5 seconds, then slowly lower.
- Heel Sliders = 10reps x 3 times per day: Laying on your back with your operated leg straight and the other leg bent, slide your heel slowly towards your buttocks (bending the knee), hold for 5 seconds, slowly lower.
- Leg Extensions = 15reps x 3 times per day: Sitting on a chair, straighten your operated leg fully, hold for 5 seconds, then lower your leg.
- Prone Hang = 3 sets x 3 times per day: Laying face down on a bed with your legs hanging over the edge (just above knee caps), slowly allow gravity to extend your operated knee, hold for 30 seconds.
- Heel Drives = 10reps x 3 times per day: Laying on your back with one leg straight and your operated knee partially bent, drive heel towards the ground, hold for 5 seconds, then release.
- Hamstring Stretch = 10reps x 3 times per day: Standing on your good leg with your operated leg on a stool, flex your ankle towards yourself, keep your leg straight, hold for 5 seconds, then release.
Now that you've finished reading what are your thoughts about the information,
- Did you find it helpful?
- Are you going through this journey right now?
- Do you have any advice for people?
Leave your thoughts, questions or answers in the comment section below and I hope you enjoyed this post
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