Between 6-12 weeks the focus will be on improving muscle strength, coordination, and balance. It is critical to progressively increase the level of activity to avoid risk of reinjury. At the 3-month mark you may be cleared to begin running. Start slow and be mindful of how the knee responds to the new activity.
Are squats good after ACL surgery?
Thus, MOON Group Guidelines recommend double-leg quarter squats during the first stage of rehabilitation after the ACL reconstruction (weeks 0–2), mini-squats, and wall squats during the second phase (weeks 3–6), with the progression to wall squats and lunges during the third phase (weeks 7–12) .
How do you stay fit after an ACL injury?
Try swimming or riding a stationary bike, or focus on resistance and core strengthening exercises. If your knee becomes warm, swollen, or painful after a workout, it's a sign your exercises are too intense for this phase of ACL injury recovery.
How can I strengthen my ACL after surgery?
Post-Op ACL Exercises (Level 1)
- LONG SITTING TOWEL CALF STRETCH. Sit up with good posture and place towel on the bottom of your foot, while holding on to the ends.
- SUPINE HAMSTRING STRETCH.
- QUAD SETS.
- ANKLE PUMPS.
- HEEL SLIDES.
- PRONE HIP EXTENSION.
Can I lift weights after ACL surgery?
From the first post-operative week you can start right into upper body weightlifting, and core training. Lesser-used gym machines like the arm bike can give you a great cardio workout using just your arms.
Can you do Crossfit with a torn ACL?
Cease your workout immediately. If the knee swells up shortly after the initial injury, you probably have an ACL tear. And as we've learned here multiple times, tearing your ACL puts your meniscus at risk.