After overcoming the toughest period of your recovery program in weeks 16-24, you will now begin to catch a glimpse of the finish line which lays ahead of you. Though you may still face road blocks and encounter a few set backs the journey ahead is possibly the most exciting period, so in this post we will look at:
- Everything you can expect from weeks 25-38
- The list of exercises you may perform
So, let's begin.....
What to expect in Weeks 25-38 after ACL Surgery
New Exercises
- Now that your knee is becoming more and more stable + durable, the exercises must increase in intensity to condition your leg and knee even further.
- The mind-set of been injured slowly begins to change as feelings of being an athlete again start to reappear, through the exercises you will be performing.
Full Weight Training
- Towards the end of weeks 25-38 you will be encouraged by your physiotherapist to return to a full weight training schedule.
- Weight training sessions like Muscular Strength, Power and Muscular Endurance may have been forbidden in weeks gone by, but not anymore.
- Don't forget though that your leg and body will not be at the same level as before you had ACL surgery, so start at a slow and steady pace at the beginning to allow your body to adjust.
- And YES, you will feel the full effect of the DOMS.
Muscle Growth
- One of the most noticeable changes you will recognise during week 1 is how much your quadriceps muscle has atrophied after ACL surgery.
- During your recovery one of your biggest challenges is to rebuild and regrow your entire quadriceps muscle, which unfortunately is no easy task.
- But thankfully through the series of exercises that you have been performing in weeks previous, by weeks 25-38 you will begin to notice remarkable improvements in muscle tone and volume, in and around your upper leg.
Plyometric
- Plyometric is the last training phase of your recovery program before you return to Running.
- The series of exercises performed here are set to condition your knee for impacts like jumping, landing, push offs and also allowing people to perform these exercises double leg and single leg.
- The trust built for your knee through these exercises will give you the confidence to face your greatest challenge of all, RUNNING.
Return to Running
- Returning to Running will be the No. 1 test that your knee will encounter. All the exercises performed since Week 1 have lead to this.
- The first time you will be in the presences of your physiotherapist, under controlled settings and at a slow pace. Your physiotherapist will establish correct running technique for you to follow.
- The first number of strides you make may feel like something you've never experienced before, don't worry it takes time.
- The major muscles may be tight or sore the day after, due to it being some time since you last ran.
Knee Time Lapse after ACL Surgery ▪️ Week by Week Photos
The type of exercises performed during Weeks 25-38
The exercises you will perform in weeks 25-38 are there to help your achieve goals for this stage of your rehabilitation program. These set of exercises were designed by my physiotherapist for me specifically and may differ from what your physiotherapist designs for you however, the goals will be similar for example:
- Established the proper running techniques.
- Introduce plyometric like jumping, landing, cutting and lateral movements.
- Return to full strength, power, endurance training under physiotherapist evaluation.
- Gain full bio-mechanics control.
- Pass all Return to Play criteria's set by your physiotherapist.
List of Exercises
Session 1: Double Leg
- Barbell Squat = 3 sets x 6 reps: weighted barbell on shoulders, feet shoulder width apart, slowly lower while moving your hips backwards until your knees are at 90°, raise up slow and controlled.
- Barbell Deadlift = 3 sets x 6 reps: weighted barbell on the floor, grip with both hands + feet shoulder width apart + knees slightly bent + back straight, lift the barbell off the ground, squeeze glutes at the top and then slowly lower the weight down.
- Barbell Hip Raises = 3 sets x 3 reps: weighted barbell laying across hips, feet shoulder width apart + knees bent + your back resting on a box/bench, lift the barbell by driving your hips up off the ground, squeeze glutes at the top and then slowly lower the weight.
- Nordic Curls = 2 sets x 4 reps: resting on your knees + ankles secured behind you, lower your straightened body to the floor, squeeze glutes, slow and controlled.
Session 2: Single Leg
- Static Lunge Hold = 2 sets x 1 minute: dropping down into a Lunge position (both knees at 90°), shoulders back and squeezing glutes, hold for 1 minute, swap legs.
- Arabesque with Resistance = 3 sets x 10 reps: similar to single leg RDL with dumbbells or resistance bands.
- Single Leg Box Lunge with Resistance = 3 sets x 10 reps: place one foot on a box behind you, balance on opposite leg, hold the weight in the centre of your body, lunge down until your knee reaches 90° and raise back up, change angle of the foot after each set, slow and controlled.
- Copenhagen Adductor = 2 sets x 30 seconds: lay on your side + with top foot placed on a box/chair, drive the instep of your foot into the box and raise your hips + opposite leg off the ground activating your groin, hold for 30 seconds and then release slowly.
Session 3: Plyometric
- Push Off and Land, Multi Direction = 2 sets x 20 reps: similar to running technique, hop from one leg to the other continually while moving forward, landing on balls of the feet + knees slightly bent, slow and controlled.
- Off the Box Single Leg Landing = 2 sets x 10 reps: standing on both feet on top of the box, drop from top of the box and land on one leg, knee slightly bent when landing, drive opposite knee (like running motion) for control.
- Single Leg Box Jumps = 2 sets x 12 reps: start by balancing on one leg, jump from the floor and land in the centre of the box, drive opposite knee through (like running motion).
- Squat Jump = 2 sets x 1 minute: feet shoulder width apart, lower down while moving your hips backwards until your knees are at 90°, from this position drive/jump upwards, land on both feet, repeat continually for entire time period.
- Dynamic Reaction Drill with Cone = 3 sets x 30 seconds: station 4 cones 5x5 feet apart, start in the centre, randomly touch a different cone as many times allowed in the time period, agile but controlled movements.
- Push Off and Land, Multi Direction = 2 sets x 20 reps: similar to running technique, hop from one leg to the other continually while moving forward, landing on balls of the feet + knees slightly bent, slow and controlled.
- Off the Box Single Leg Landing = 2 sets x 10 reps: standing on both feet on top of the box, drop from top of the box and land on one leg, knee slightly bent when landing, drive opposite knee (like running motion) for control.
- Single Leg Box Jumps = 2 sets x 12 reps: start by balancing on one leg, jump from the floor and land in the centre of the box, drive opposite knee through (like running motion).
- Squat Jump = 2 sets x 1 minute: feet shoulder width apart, lower down while moving your hips backwards until your knees are at 90°, from this position drive/jump upwards, land on both feet, repeat continually for entire time period.
- Dynamic Reaction Drill with Cone = 3 sets x 30 seconds: station 4 cones 5x5 feet apart, start in the centre, randomly touch a different cone as many times allowed in the time period, agile but controlled movements.
The Running Exercises performed in Weeks 25-38
The exercises here will first be performed under the guidance of your physiotherapist, who will demonstrate the correct form and proper running techniques allowing you to perform more sessions without any future risk of reinjure. These exercises will allow you to build confidence and reassure you that your knee is stable and resilient.
List of Exercises
- Straight Line Running = 4 sets x 30 meters: slow and controlled to start off, raise knees + arms brushing by your rips at 90° angles + landing on the balls of your feet + standing tall, similar pace to a jog.
- Slow Controlled High Knees Run = 4 sets x 30 meters: reduce speed from a jog, high knees + landing on the balls of your feet + standing tall, slow and controlled.
- Stop & Go Straight Line Run = 4 sets x 30 meters: proper running technique, jogging pace, run 10 meters + slow down + stop on one leg while balancing, resume running for another 10 meters and repeat, finally finish with a 10 meters run.
- Angle Push Off Run with Cones = 4 sets x 30 meters: lay down 6 cones in a zig zag fashion, perform straight line runs to each cone, at each cone slow down (almost stopping) + change direction by pushing off with one leg + then repeat, slow and controlled.
- Corner Cutting Run with Cone = 4 sets x 30 meters: lay down 6 cones in a zig zag fashion, perform straight line runs to each cone, at each cone slow down slightly + angle your run around the cone while running at jog pace + repeat for each cone, controlled.
- Foam Roll: Foam Roll the quad, glute and hamstring.
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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