This period will be the most intense, frustrating and emotionally draining stage of your entire recovery program, but by the end of stage 3 in your recovery journey the condition of your knee will have hopefully improved dramatically. So here we will look at:
- Everything you can expect from weeks 16-24
- The list of exercises you may perform
So, let's begin.....
What to expect in Weeks 16-24 after ACL Surgery
Final Check Up with Surgeon
- By week 16 or month 4 the major risks to your knee after surgery (e.g. clotting, stitches been opened or your new ligament not adjusting) will be gone.
- At your final check up your surgeon will perform one last examination of the knee through a series of tests.
- Once the surgeon gives you the all clear it's now time to part ways as they will have done all they can do for you at this point, the rest of your recovery program will turn to your physiotherapist.
- If you have any final questions about your knee then now is the time, as hopefully you may never need your surgeon again.
Light Weight Training
- Over the previous 15 weeks the thought of weights, dumbbells or barbell would have seemed like a taboo subject.
- But now that your knee has adjusted to the stress of your bodyweight while performing exercises, it's time to increase the resistance been applied in order to move forward in your recovery program.
- Adding weights like dumbbells and barbells will create muscle growth, build strength and allow your knee to absorb more stress.
Return to Work
- After your final check up with your surgeon, they will give you a timeline of when you can expect to return to work.
- Depending on your occupation you may be able to return to work sooner, if you work in an office rather than if you worked on a construction site.
- On average patients usually return to work after 4 months but don't think it's back to normal, NO. Some people may return to part-time work, while others return to full-time work with restrictions.
Dynamic Movements with Ball
- Towards the end of weeks 16-24 you will be performing more dynamic or agile movements at slow and controlled pace, to evolve into the next stage of your recovery program.
- With the added weight training and new exercises been performed over many weeks, your knee has now become more durable and tolerant of increased resistance.
- These dynamic movements will allow your body and knee to prepare for running, which will be further down the line.
Knee Time Lapse after ACL Surgery ▪️ Week by Week Photos
The type of exercises performed during Weeks 16-24
The exercises you will perform in weeks 16-24 are there to help your achieve goals 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:
- Increase endurance via stationery bike and swimming exercises.
- Increase confidence within the patient.
- Return to work.
- Introduce functional movements like squatting, lunges, deadlifts.
- Increase flexibility.
- Single limb exercises to increase muscle tone in the injured leg.
List of Exercises
Session 1
- Double Leg Hip Raise + Single Leg Hold = 2 sets x 10 reps: lay on your back with both legs bent and feet flat, raise hips off the ground, hold for 2 seconds with injured leg, lower hips with both legs.
- Standing Knee Extensions + Rotation = 2 sets x 5 reps: standing on one leg, raise injured knee to 90°, rotate knee outwards and then bring back in, lower knee slowly.
- Single Leg Balance = 2 sets x 30 seconds: standing on one leg, knee slightly bent, squeeze glutes. Add a balance board to increase difficulty.
- Heel Drops = 2 set x 6 reps: standing on one leg a box, other leg hanging over the edge, lower your heel slow and controlled.
- Arabesque = 2 sets x 12 reps: similar to single leg RDL.
Session 2
- Weighted Squats = 2 sets x 12 reps: feet shoulder width apart, lower down while moving hips back, slow and controlled.
- Step Knee Raise Weighted = 2 sets x 15 reps: place foot on a step, raise knee to 90°, release back down slowly, let muscle relax before each rep.
- Eccentric Quadricep Extensions with Resistance = 3 sets x 10 reps: seated at leg extension machine, extend both legs fully, hold and lower the weight with the injuried leg, slow and controlled.
- Eccentric Hamstring Curls with Resistance = 3 sets x 10 reps: face down, curl both legs up to 90°, hold and lower the weight with the injuried leg, slow and controlled.
- Arabesque Weighted = 2 sets x 12 reps: similar to single leg RDL.
- Foam Roll: Foam Roll the quadriceps, glute and hamstring.
The type Dynamic Movements performed in Weeks 16-24
The exercises performed here were designed to prepare your knee for more explosive movements like running in the near future. You'll perform these exercises with a ball, a ball will allow you to focus on something while your knee to moves through its natural patterns. These exercises will allow you to build confidence and reassure you that your knee is stable and resilient.
- Ball Toe Taps = 2 sets x 20 seconds: ball at your feet, bounce from foot to foot while tapping the ball
- Toe Taps moving Forward = 2 sets x 20 seconds: ball at your feet, bounce from foot to foot while tapping the ball forward.
- Toe Taps moving Backwards = 2 sets x 20 seconds: ball at your feet, bounce from foot to foot while tapping the ball backwards.
- Ball Rolls Side to Side = 2 sets x 20 seconds: ball at your feet, roll your left/right foot over the ball to move to ball sideways.
- Ground Pass = 2 sets x 30 seconds: ball at your feet, stand in front of a wall, kick the ball against the wall repeatedly with your left and right foot.
- Keepie Uppies = 2 set x 30 seconds: juggle the ball with left and right.
- Keepie Uppies with Bounce = 2 sets x 30 seconds: kick the ball high in different directions, allow the ball to bounce and then repeat, use left and right foot.
- Controlled Dribbling = 2 sets x 20 seconds: ball at your feet, keep the ball close to your feet while dribbling, slow and controlled.
Now that you've finished reading what are your thoughts about the information,
- Did you find it helpful?
- Are you worried about going through this journey?
- How did you feel after playing with the ball?
Leave your thoughts, questions or answers in the comment section below and I hope you enjoyed this post
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