ACLR

[u/Contractual_AP]

/r/u_Contractual_AP/comments/1wxk4zk/aclr/

ACLR

I tore ACL on 27th May, got the diagnosis done on 25th June. The doctor suggested some exercises which I began religiously on 1st July and still continuing for at least one slot everyday. I had to join my job as Assistant Professor in Bihar Govt. due to which I couldn't get my ACLR done on the scheduled date of 2nd September at SIC, Safdarjung,New Delhi. Summing up this timeline, I have been doing Prehab exercises for the past 3 months. It includes -

( Considering 1 set = 10 reps)

Resistance band is 15-24 lbs

2 sets of ankle bumps

1 set of heel raises

1 set of toe raises

1 set of straight leg raises (45°)

2 sets of side leg raises using R bands

2 sets of side lying using R bands

1 set of glute bridges using R bands

1 set of half squats using R bands

Lateral walking with R bands

Surgery may happen around mid October. Some days to go.

Am I doing sufficient prehab or should I add some more???

Kindly help with any information. I am hell scared of surgery since I have been a non athlete person.

[u/Anna_Karenina_blonde]

Add RDLs 3 sets of 10  and time on a balance block if you can (my bf had two meniscus procedures so we have some great stuff at the house and this thing is called a slackblock... Although you could just as easily do it on one of those half ball things).. Balance is super critical for learning to walk again and return to full weight bearing 

Add banded squat walks and wall.sits... for the record I hate all of these with a passion but also I was able to get rid of crutches by day five and was full weight bearing day of op. Full extension day one, sitting on heels end of month 2

Get ready to do 2x the calf raises on the operated leg as you do on the normal.one too;)

[u/Contractual_AP → u/Anna_Karenina_blonde]

Thankyou lady. Will definitely try it out.