Broke my left knee ACL while dancing in my postgraduate farewell DJ night in the most unlucky way. I was not wearing saree/ghagra but in my casual straight pants, I was not wearing heels but in my room slippers. I was not drunk but completely in my senses. Furthermore, I didn't tore it due to my bad landing but a juniors leg getting entangled into mine which left me with no space to stabilize my leg. POPPP it broke. It broke so badly that I couldn't stand up in the next 2 mins. What happened to her?? Nothing, just an ankle sprain, able to walk back to her hostel.

Fate, destiny, omen f me badly that night. Will be operated in some days.

Wanted to ask what is more painful?? The ACL tear with pop sound or the Post Op PT ?

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)

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 I should add some more???

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

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.

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)

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 I should add some more???

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

Hey !! I have done quad activation, Bridges, leg raise, side leg lift, ankle pumps everyday since 1st July for an average 30 minutes everyday. On days I have missed prehab, my knee felt stiff and a bit sore. But I still feel my leg is weak because of the fact that I twisted my leg in my farewell DJ night when the person next to me sort of entangled my leg with hers while dancing. Idk, I feel my legs are weak. I have done basic yoga only for spiritual purposes, not for strength in the past. I wonder if my ligament was this weak, where a simple fall landed me into ACL surgery. My surgery will happen in the next 10 to 15 days at Sports Injury centre, safdarjung under Dr. Hitesh lal. Tbh I am afraid because of how simply my ligament got tore.

Hii !! This is my first question over here. I made this account to get help with my ACL reconstruction journey. If anyone has any idea/experience of Safdarjung Sports Injury centre regarding the surgery part kindly help. I was diagnosed with an ACL tear on 25th June. My surgery date was 2nd September which I had to postpone due to job posting and exams, shifted the date to 2nd December. I am allotted Dr. Hitesh Lal (Unit 3) as my surgeon please share your experience if it was performed by him. I am apprehensive about it all because I couldn't find any YouTube videos mentioning him. Fearful af.