Seven weeks post ACL surgery
I am almost seven weeks after surgery and things are going really well. I will be seeing my surgeon for a 7 week post operative review, which should no doubt be very positive. I have achieved full range of motion in the 7 week period and can do a variety of exercises.
This is my typical work out routine and in between rest periods, I focus on upper body exercises in order to balance out the workout throughout my entire body. Please remember, I have to do this everyday.
1. 20-30 minute cardio workout on the stationary bike
2. 10-15 minute workout on the step climber
3. 5 minute hamstring stretch (focus here is to hyperextend the knee)
4. 2 sets of 10 ==> lying left lifts (currently 8 lbs for ankle weight)
5. 2 sets of 10 ==> outer thigh lifts (currently 8 lbs for ankle weight)
6. 2 sets of 10 ==> inner thigh lifts (currently 8 lbs for ankle weight)
7. 2 sets of 10 ==> hamstring curls (currently 4lbs for ankle weight)
8. 2 sets of 10 ==> leg press (120 lbs)
9. 2 sets of 10 ==> sliding squats using Swiss ball
10. 2 sets of 10 ==> calf raises
11. 2 sets of 10 ==> two different hamstring exercises with the Swiss Ball
11. 2 sets of 10 ==> lunges
12. 1 minute ==> single leg balancing on Bosu ball with partial knee bend
When including my light upper body exercises, this takes up to about an hour and a half to two hours of time each day.
Is it a lot? Yep….but my body is now starting to get used to the daily exercises regiment and I do not find it that difficult to keep up with the physio requirements.
The doctor should be pleased with my progress since the day of surgery. I know I am.
March 5th, 2008 at 01:40
You do this every day???? Did your physiotherapist not tell you to have a day of rest in between workouts? Watch you don’t overdo it. You may be doing more harm than good if you don’t give your muscles enough time to recover. Although the intensity may not seem high, it is still stressful on your muscles while they are adapting to these movements. Rehabilitation may take longer, but the Turtle wins this race. Take it easy and don’t kill yourself. D-rock.