The Complete ACL Surgery Recovery Guide

110 Pages·2017·1.18 MB·English

by  Nina Hunt

The Complete
ACL Surgery
Recovery Guide
By Nina Hunt
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C
ontents
Foreword 5
Disclaimer 7
Part 1: Pre-Surgery 8
16
Preparing for Surgery
17
1-4 weeks pre-surgery
17
1 Day before surgery
18
Day of surgery
Part 2: Surgery and Recovery 21
22
Arriving home post-surgery: Day 1
25
Day 2 and 3 Post-Surgery
27
Days 4-6 Post-Surgery
30
Day 7 Post-Surgery
Week 2: Physical Therapy Exercises,
31
2 times a week
32
Week 2
36
Week 3
39
1 Month/Week 4
42
Week 5
45
Week 6
47
Week 7
50
Month 2
52
Week 9
54
Week 10
57
Week 11
59
Month 3/Week 12
62
Weeks 13-14
64
Month 4/Week 16
67
Week 17
69
Week 18-19
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71
Month 5/Week 20
73
Week 21
76
Week 22-23
78
Month 6
81
Month 6.5
84
Month 7
87
Month 8-9
88
Month 10-11
89
1 Year
91
1.5 Years
93
2-3+ Years:
Part 3: Index of Exercises 94
95
Exercises to do pre-surgery
Upper body and core exercises to do 3+ weeks
97
post-surgery, in addition to physical therapy
Yoga 99
100
Yoga for ACL recovery 1.5-2 months post-surgery
102
Yoga for ACL recovery 3-4 months post-surgery
103
Yoga for ACL recovery 5-6+ months post-surgery
Stability Exercises For Runner’s Knee 104
ACL Facts 105
Final Note 106
Sources 107
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oreword
Recovery after knee surgery can seem painful, daunting, and long. However,
it doesn’t have to be! After tearing my ACL and meniscus in high school (gym-
nastics injury dismounting from the uneven bars), I went eight years before
getting reconstructive knee surgery. The successful recovery that followed
was due to hours of research, a variety of exercises/workouts outside of
physical therapy, determination, and positive thinking. In this book, I have in-
cluded every single exercise and workout done in my own recovery process,
broken up week-by-week (including pre-surgery exercises). These exercises
include a mix of yoga, circuits, weight training, and physical therapy, all de-
signed to speed up your recovery and increase your strength, flexibility, and
range of motion. While every person is different, recovery time can be great-
ly reduced if a wide variety of exercises are done consistently and correctly.
I have broken up this e-book into 3 parts:
1. Pre-surgery – What to expect, preparation, and recommendations.
2. Surgery and Recovery – Weekly breakdown of my own personal recov-
ery, all the way to the end of physical therapy (typically 6-8 months), and
a brief summary of the first two years post-op. Each weekly breakdown
includes normal milestones, exercises I completed in physical thera-
py, additional workouts done to build strength (pre- and post surgery),
and yoga/stretching exercises to greatly improve flexibility and range of
motion
3. Index of Exercises – This includes pre-surgery, post-surgery, and main-
tenance exercises/workouts for your knee, as well as a few yoga videos
to increase strength and flexibility.
It is my hope that this guide will help anyone who must go through re-
constructive knee surgery – to prepare before surgery, feel confident in
recovering after surgery, and feel even more confident in the stability of
their new knee in the years following! No matter where you are at in the
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process of having a torn ACL, meniscus, or knee surgery, this ebook gives
milestones for every step, and helps you see there is light at the end of the
tunnel!
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d
isClaimer
This e-book is a progression of exercises used and documented from my
knee surgery recovery, which was done under the supervision of a surgeon
and physical therapist. The information I am providing is not intended to be
used in place of professional medical advice. This is information that I have
gathered on my own through a variety of sources believed to be accurate,
my own personal experience, and the use of my professional certifications
(certified personal trainer and certified yoga teacher). This information is
not meant to diagnose, treat, or heal any medical condition – it is merely
a breakdown of my own post-surgery milestones, recovery exercises, and
techniques. Please consult with your primary care physician/physical thera-
pist to diagnose or acquire advice on any medical condition if you have any
questions.
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re urgery
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Pre-Surgery
So, you tore your ACL… now what?? The journey and process may be long
and overwhelming, so remember to breathe and take one day at a time!
I’ve broken down the process for you so you know what do and what to
expect. And while every recovery is different, remember to take your time,
listen to your Surgeon and Physical Therapist, and most importantly, make
decisions that seem right for you!
First of all… what is an ACL? ACL is short for Anterior Cruciate Ligament -
According to http://orthoinfo.aaos.org/, “The anterior cruciate ligament runs
diagonally in the middle of the knee. It prevents the tibia from sliding out
in front of the femur, as well as provides rotational stability to the knee.” It
crosses with the PCL, another ligament in the middle of the knee that pre-
vents the femur from sliding out in front of the tibia.
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1. Get an X-Ray and an MRI on your knee to find out what type of ACL
sprain you have:
1. Grade 1 sprain: ACL has been slightly stretched out, but your knee is
still functional and supported. Most can function perfectly fine with a
grade 1 sprain, but there is risk later down the road to stretch out or
tear the ACL.
2. Grade 2 sprain: ACL has been stretched to the point where your knee
is “loose” and not fully supported. This can also mean a partial tear. Not
all with a grade 2 sprain decide to get surgery. However, the knee is
unstable, and there is an extremely high chance that your knee will give
out and lead to a grade 3 sprain. Do your research and discuss options
with your doctor.
3. Grade 3 sprain: Fully torn ACL and the knee is unstable. Most young
patients decide to get ACL reconstruction surgery with a grade 3 sprain.
Do your research and discuss options with your doctor.
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