Learn more about ACL reconstruction rehabilitation following ACL reconstruction surgery here: http://www.matthewboesmd.com/acl-reconstruction-rehabilitation/.
Welcome to Dr. Matthew Boes’s ACL Reconstruction Rehabilitation video series. This video is designed to help maximize your recovery following ACL reconstruction surgery. The goal of our Phase 6 program for ACL reconstruction rehabilitation is to prepare for return to sports and high-level activity. This phase should be conducted at month five following surgery. Remember the following as you engage in Phase 6 ACL reconstruction rehabilitation exercises:
Warm up for 5 minutes (over 20 yards)
Add dumbbells to increase resistance of strength exercise
Continue cross-training to develop cardiovascular endurance
Return to full sports activity based on physician approval
This program involves no special equipment and the majority of the exercises can easily be conducted at home (a jump mat or yoga mat may be helpful, as well as some light dumbbells as you progress with strengthening; a stopwatch or timer can be used for many exercises)
It is important to perform all exercises on both legs – this will help prevent imbalance between the rehab and non-rehab knee
The following ACL advanced sports and functional training exercises, which are demonstrated in this video, should be conducted during phase 6 of your ACL reconstruction rehab:
Warm-up – fast feet
Warm-up – forward skip
Warm-up – backward skip
Warm-up – side skip
Warm-up – 3 step diagonals
Warm-up – back pedals
Strength – forward lunge walk
Strength – lateral lunge walk
Strength – single leg squat, alternating
Strength – power step upS
Strength – single leg deadlift
Plyometric – single leg line jump and hold – fRONT/BACK
Plyometric – single leg line jump and hold – SIDE/SIDE
Plyometric – single leg line jump – clockwise
Plyometric – single leg line jump – figure 8
Plyometric – single leg jump rotations 90 degrees
Plyometric – squat, jump, lunge
Plyometric – jump, lunge, freeze
Plymetric – spinning plyo squat, lunges
PlyometriC – double leg long jump
Plyometric – single leg hop – hop – hold
Plyometric – Step off, jump, hold
Plyometric – Box jumps double leg (1’ progress to 2’)
Plyometric – single leg leap and lunge
Plyometric – Single leg hops – 4 for height
Plyometric – single leg hops – 4 for distance
Plyometric – single leg hops – 10-20 yards for speeD
Agility – Near/near, far/fars
Agility – Scissor kicks lateral
Agility – tuck jumps x 2, back pedal
Agility – cone drill #1
Agility – cone drill #2
Agility – cone drill #3
Agility – M cone drill
AGILITY – X DRILL
Cross-training – Bike
Cross training – stair stepper or elliptical
Cross training – treadmill
Core – planks
Core – V sit and stretch
Core – v sit and twist
Core – chopping
Core – diagonals
Core – body bridges – prone, RIGHT, left, supine
Icing is very important after each therapy session, so be sure to place an ice pack or cooling pad on the affected shoulder for 10 minutes to help limit any irritation from exercise. If the affected joint is stiff, try using moist heat for 10 minutes prior to exercise to help loosen things up.
This is a comprehensive program involving strength, balance, plyometric, agility, cardio and core exercises. You will likely find yourself in much better shape in terms of strength and balance after completing the entire six-phase program. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician. Only progress from one phase to the next based on recommendation from your physician. Most therapy regimens, particularly after ACL reconstruction surgery, are based on a healing timeline. Progressing too quickly, even though it may feel okay at first, may put you at risk for injury. Regular physical therapy visits are valuable for giving you feedback on your progress and helping to ensure you are doing exercises properly. If you develop any questions or concerns regarding your condition while using this video, contact your physician. Best of luck in your recovery from your ACL reconstruction.
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