In weeks 7 to 15 you will become more active on your feet and notice that you're reaching new milestones in your recovery journey. This will be an exciting time in the journey as your body begins to show the first signs of possible success after ACL surgery and so in this post you will see exactly why with:
- Everything you can expect from weeks 7-15
- The list of exercises you may perform
So, let's begin.....
What to expect in Weeks 7-15 after ACL Surgery
Your Knee Brace comes Off
- At the start of week 7 you will be happy to know that the knee brace that you have been wearing 24/7, is now gone.
- After a check-up with your surgeon in week 6, he or she will inform you that the brace is no longer needed and that you will now begin your next phase of treatment.
- The reason your knee brace stays on this long is simply to help the patient build confidence and allow the knee to become more firm and stable.
Bending your Knee beyond 90°
- For most patients bending your knee past 90° may not be an option, depending on the type of surgery you underwent, as it may cause harm.
- Now that the 6 weeks have come and gone, patients will be free to explore a greater range of motion (ROM) in their knee.
- A careful and cautious approach is best practice at first, slowly allowing your knee to adapt to the new stress that is being applied but your knee should react well.
New Exercises
- Like in previous week's, a new stage means new exercises.
- These new exercises have the same overall goal as any other and that is to allow your knee to progress along your rehabilitation program.
Swimming Pool
- Before a patient can even think about running or jumping, you must first allow your knee to adapt to these situations, while reducing the force that goes through the knee.
- A swimming pool is an ideal location where you can perform a series of exercises, while supporting a portion of your bodyweight when your feet are touching the bottom.
- An aqua belt will also be used here, this is to keep your feet from touching the bottom, avoiding any force/stress through the knee when performing exercises, without the belt this may cause harm.
Stationary Bike
- Your physiotherapist will assign you to a stationary bike in the gym, which has very low impact through your knee.
- The goal of the stationary bike is increase your knees range of motion and allow your knee to somewhat free up.
- A stationary bike is a safer bet than a regular road bike as there is less chance of falling off or crashing, causing serious damage to the knee.
Knee Time Lapse after ACL Surgery ▪️ Week by Week Photos
The type of exercises performed during Weeks 7-15
The exercises you will perform in weeks 7-15 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
- Kneeling Quad + Ham Stretch off Chair = 2 sets x 1 minute: kneel on good leg, injured leg on chair, shoulders back, change after 30 seconds.
- Support Band Squats with Resistance = 2 sets x 20 reps: secure band, use band as weight bearing, resistance band around upper legs, lower down while moving hips back.
- Prone Glute Hip Extension = 2 sets x 10 reps: laying face down, lift straight injured leg up, hold for 2 seconds, resistance band around feet.
- Glute March = 2 sets x 15 reps: laying on your back, knees slightly bent, raise hips, hold for 2 seconds.
- Standing Rotation Slides = 2 sets x 10 reps: good leg standing, injured leg on a Heel Slider, drag the slider from left to right.
- Standing Leg Extension = 2 set x 10 reps: good leg standing while slightly bent, injured leg on a slider, drag slider from behind forward until leg is fully extended.
- Bodyweight Calf Raises = 2 sets x 10 reps: while standing, raise heels off the ground, release slowly.
- Towel Slides face up = 2 sets x 10 reps: keep hips on the floor, injured leg heel on the towel, pedal in and out.
- Towel Slides face down = 2 sets x 10 reps: non injured knee on the floor, injured foot on the towel, pedal forwards and backwards.
- Foam Roll: Foam Roll the quadriceps, glute and hamstring.
Swimming Pool Exercises performed during Weeks 7-15
During weeks 7-15 you will be entering into a swimming pool with the goals of improving the range of motion, durability and the overall condition of your knee. The water along with the aid of an aqua belt will support a portion of your bodyweight allowing as you perform a series of exercises that will help you along your recovery journey.List of Exercises
- Pool Walk = 20 metres, slow and controlled, raising your knees.
- Single Leg Pool Hops = 20 metres, controlled jumping and landing, start short distance and then increase.
- Lateral Pool Walk = 20 metres, slow and controlled, drive with lead leg.
- Lateral SL Pool Hops = 20 metres, controlled push off and land from left to right.
- High Knee Drives = 2 sets x 12 reps: angle against a wall inside the pool, drive knees slow and controlled.
- Aqua Belt Jogging = 2 sets x 1 minute: wearing an aqua belt around your waist perform a jogging/running motion, don't let feet touch the pool floor.
- Aqua Belt Pedals = 2 sets x 1 minute: wearing an aqua belt around your waist perform a bicycle pedalling motion, don't let feet touch the pool floor.
Progression
- Increase intensity of each exercise were allowed.
- Increase the distance of each single leg hop.
- Increase the distance/duration of each exercise.
- Remove aqua belt, only if physiotherapist allows you.
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 the pool workout?
Leave your thoughts, questions or answers in the comment section below and I hope you enjoyed this post
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