In weeks 3 to 6 you will notice subtle changes to your knee and everyday life that slightly resemble the person you were before the surgery. Even though you're still a long way from being fully recovered small changes like beginning to driving and improved walking will give you hope and inspiration to keep going, so in this post you will see:
- Everything you can expect from weeks 3-6
- The list of exercises you may perform
So, let's begin.....
What to expect in Weeks 3-6 after ACL Surgery
First Physiotherapy Session
- Moving forward from weeks 1 & 2 you will now need to contact your local physiotherapist who will help guide you through the rest of your rehabilitation program.
- In your first session with your physiotherapist they will discuss the layout of each stage of your program, discover the type of graft that was used for ACL surgery and discuss your personal needs and goals going forward in your recovery journey.
- They will also assess your knee, perform standard test and then provide you with a set of exercises that will hopefully improve the condition of your knee.
Be ready for some New Exercises
- After your first session physiotherapy session your physiotherapist will explain to you the next phase of your program exercises that will improve the condition of your knee.
- Your physiotherapist will assess the progress you've made over a short time period and will then increase or decrease the intensity and volume of the exercises, depending on the current condition of your knee.
Walking Normally
- Since beginning to return to walking without the support of your crutches your gait pattern may not be as smooth as once before.
- The correct walking technique of heel to toe may be unachievable at first, due to swelling around the knee or the pain shooting down your leg causing you to slightly limp.
- The performance and repetition of each one of your exercises, as well as performing them with proper technique will allow your gait pattern to resemble your walk before surgery by the end of week 6.
Bruising Disappeared
- The level of discoloration around your knee and down your leg will start to disappear as the weeks pass by.
- The constant icing that's needed to control the swelling around your knee, will also have benefits for your bruising as the cold temperature of the ice pack will create better circulation in and around your knee.
- By the end of week 6 the yellowish bruising colour will have varnished, been replaced by the leg hair which may have been there before surgery.
Return to Driving
- Your surgeon or physiotherapist will give you a timeline on how long you may be unable to drive.
- Depending on your surgeon or physiotherapist, the type of ACL surgery you had and the improvement of your knee it may be 2 to 6 weeks before your back driving a car or vehicle again, due to safety reasons.
- Usually most patients are behind the wheel again after 6 weeks.
Knee Time Lapse after ACL Surgery ▪️ Week by Week Photos
The type of exercises performed during Weeks 3-6
The exercises you will perform in weeks 3-6 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:
- Full range of motion.
- Returning to normal gait patterns.
- Flexion of the knee up to 90 degrees.
- Increase in strengthening via exercises.
- Removal of knee brace.
- Return to driving.
List of Exercises
- Quad Stretch off Chair = 2 sets x 30 seconds: lunge out, injured leg on chair, lower down, shoulders back.
- Support Band Semi - Squats = 2 sets x 10 reps: secure band, use band as weight bearing, lower down while moving hips back, do not go pass 90°.
- Prone Glute Hip Extension = 2 sets x 10 reps: laying face down, lift straight injured leg up, hold for 2 seconds.
- Glute Bridge = 2 sets x 15 reps: on your back, knees slightly bent, raise hips, hold for 2 seconds.
- Bodyweight Calf Raises = 2 sets x 10 reps: while standing, raise heels off the ground, release slowly.
- Knee Extensions = 2 sets x 15 reps: sitting on a chair, knees at 90°, straighten leg and slowly release.
- Disc Slides face up = 2 sets x 10 reps: keep hips on the floor, injured leg heel on the Disc Slider, pedal in and out.
- Disc Slides face down = 2 sets x 10 reps: non injured knee on the floor, injured foot on the Disc Slider, pedal forwards and backwards.
- Foam Roll: Foam Roll the quadriceps, glute and hamstring.
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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