CF Football Here CF Endurance Here Training with a Torn ACL Meet the Caveman Dieters 15 Most Freakish NFL Combine Performances of the Past Decade Did a Wrinkle [], [] of your enemy is your friend Death by chair: How much do you actually sit? You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete. This article couldnt have been posted at a better time. Do three sets of 10 repetitions. Scary Symptoms assumes no responsibility for ad content, promises made, or the quality or reliability of the goods or services offered in any advertisement. To lose weight, youneed to be in a caloric deficit,which means that you expend more energy during the day than you are consuming. The tissues themselves will be strong and thick but obviously the revascularization with allograft is slower so Im worried about that part. From the list of exercises you put up in your first post, here are some that you will not be able to do for quite a while IMO: Heavy Shrugs, Standing BB Rows, Standing Upright Rows, Good Mornings (Def not for a LONG time), Calf Raises with substantial weight on leg press. The bulk of upper body exercises utilizes the lower body in some capacity; for stabilization or leg drive. dude this just REALLY inspired me! As well as back Hyperextensions and Abs using the knee locking machines. BPB has the highest tensile strength in motion that matters to folks like us and is the proven method of getting people back to the field. Surgery may take 1-2 hours depending upon the presence of other injuries (meniscus or other ligament injury). Things like bicep curls, tricep extensions, overhead presses, rows, etc. Repeat 15-20 times. You just have to approach the following 3 months with the attitude of minimizing the losses and fixing the knee. He was a four year lettermen while playing football at the University of California at Berkeley. This is a small chance, but generally I have seen recovery times last a bit longer in those who chose the allograft option over the autograft. Use variations of exercises to limit the stresses on the knee. Nevertheless, have you had an ACL done? Doc says I got good supportive muscle. He graduated with a bachelor's degree in Rhetoric. The biggest issue is managing the swelling and tendonitis in the knee the graph was taken from. Just take it easy, and you have to push through the pain. Try to keep your feet pointed forward the whole time. Run a figure of eight pattern at moderate speed for 30-40 meters. Increasing caloric expenditure and decreasing caloric intake are both factors that will help you lose weight, even with a torn ACL. You are getting an allograft repair, which means you will be getting tissue from a cadaver to replace your damaged tissue. I dont wanna be sitting around hitting the gym 3x a week for 30 minute sessions just cause I cant do a bunch of exercises. After recovery from the surgery, begin training your healthy limbs without over-stressing the surgical knee, but the bulk of your focus should still be on your rehab for your surgical knee. Thanks for replies in advance. With your goals of PL/BB mix, what you have done may have been great, but with your injury you may want to rethink your programing, at least through your rehab phase. With that in mind, make sure you nutrition and supplementation is on track. You must log in or register to reply here. Then move left foot to side of right foot. In terms of standing exercises, you first need to be able to weight bear on the surgical leg, unless you plan on doing the exercises single legged. Total knee replacement surgery means that the patient not only is confined to a walker for days, but can only be up and about for very limited periods of time. Sit in the chair and place your feet on the platform in the same stance you would use to squat. Im getting a double allograft ACL replacement plus an allograft LCL repair. If you develop acute pain in the back of your calf, tell your doctor. youre in good hands with LH but I can tell you after my recent surgery, dont plan on making any gains anytime soon standing exercises involving weights dont count on it[/quote]. I am thinking about giving some box squats a go soon. Also, body part splits generally are too much volume for people who are looking for performance based benefits when you begin to include their sport training as well. Third-party ads or links to other websites where products or services are advertised are not endorsements or recommendations by Scary Symptoms for the third-party sites or their products or services. Dumbbells are a must. Compared to a healthy, well-developed ligament, this scaffolding is quite brittle. Sit in the leg curl machine with your legs straight at the top. -Calf raises on the leg press using a ton of weight How can I replace some of these if I cant do them standing? Im planning on returning to competitive amateur football when Im done with rehab. Do not sit for long time (except doing exercises) with legs hanging at the edge of table/bed to avoid swelling of knee and leg. . Scarysymptoms.com will not be liable for damages arising out of or in connection with the use of this site. How Old Is Too Old for Total Knee Replacement Surgery? Heel Slides. Cadaver graft? This may take 2-3 weeks. Prone flexion. Talk with your doctor if your pain continues. Start doing these below mentioned exercises: You may do either exercise 1 or 2. Open-kinetic-chainisometric exercises best suit these criteria. This is the opposite of the leg extension motion and works your hamstrings. Athletic Body in Balance [Cook, Gray] on Amazon.com. Remember, surgery is more physically/emotionally taxing than anyone cares to admit. First, consuming enough essential nutrients needed for muscle growth is necessary for building back leg muscle. It happened out of bad running technique while running agility drills around a year ago. Continue this exercise for two to three days to help blood circulation and to prevent blood clots from forming in your legs. I am in no way telling you to switch your training methodology nor am I saying what you have done is wrong, but just giving my opinion. Im gonna be on a test C+eq cycle during recovery and wanna take the time to build my upper body strength. The ultimate goal of therapy is to develop strength so that you get back to sports again. And above all else, continue to train the good leg. Squatting or good mornings or deadlifts is obviously out of the question at least until 10 months down the road. When swelling is completely out, I plan to do more low intensity endurance training such as walking, biking and elliptical machine (to cut down those weight I gained XD) [] John Welbourn recently offered two different perspectives via his website Talk To Me Johnnie. Also known asproliferation, this stage of ACL reconstruction is the most susceptible to re-injury. The patient must sit in a stable seat that has no arm rests. In regards to training guidance, here is my outlook and advice on things: Your ACL/LCL injury was non-contact, which to me makes me assume that you have some structural imbalances, whether they be mobility based or strength balance based. Hamstring graft? now after surgery five days i am feeling ready to get back to it, am going to focus lower body, of course w a few 1armed mini-metcons. Dont create situations where you might lose your balance. And just for some reference, nothing adversely affects your ability to recover like anesthesia. I was wondering if you could help me get on the right track for an upper body workout while I am recovering from my injury. This can be achieved by applying ice every two hours for 20 minutes for 2-3 days. Save my name, email, and website in this browser for the next time I comment. And what are your ultimate goals? Myofibrillar Hypertrophy (Strength): 1-5 reps, Sarcoplasmic Hypertrophy (Muscle Size, Muscular Endurance): 10-20 reps, Active straight leg raises (without brace), Progress with all strengthening exercises, Simple Carbohydrates (Pasta, Bread, Cereal). Step out to the side, sticking your butt back. As soon as you are cleared to do so, reincorporating physical activity into your routine will help increase caloric expenditure. You can go up to 6 inches during the rehab phase, without any weight. In addition to walking, swimming, and riding an exercise bike, you can start using an elliptical or even a stair climber for your aerobic workout. From the time you get out of surgery to the point where your knee is fully recovered, you'll keep progressing the difficulty of your ACL recovery workout For the first month or so, there aren't many exercises you can do. Step back to the center and step out to the other side. Hold for 5 seconds then relax for 5 seconds. No tying the band to something or wrapping it around anything. Relax or do stretches to recover your body on weekends. There will be lots of time afterwards to ramp it up again and you will regain the strength fairly quickly. Again every exercise I did at first involved bands under my feet while standing. Stiches are removed 12-14 days after surgery. I love your site and your philosophies, but get more informed on this one before you start telling people what they should and shouldnt do and what doctors are doing to proson this one, youre wrong. Before my recent injury I had an acl reconstruction in my right leg with the patella tendon (this happened in 2013 while playing soccer). Slate [], [] Day make up one you missed or work on weaknesses! Go slow with these and avoid anything that feels uncomfortable. At first I skipped anything that involved bending my knee like squats. The last clean out I had was after I left New England in September 08. After surgery which will very likely be required it's time to do ACL recovery exercises in the gym to build back your muscles and confidence. Was it a contact or non-contact based injury? My gym has a class so I did them there but you could easily do it at home if you have the bands. Im 300+ lbs (hence the decision for a double ACL graft) so autografts are out of the question. So be happy even with pain you got the gold laying in your knee. You can start by riding the bike, swimming or walking on the treadmill for 30 minutes to an hour at a moderate intensity. Stand with your feet at a shoulder distance and bend your hip, knee and ankles until knee are flexed to 90 degrees. You have followed a body part split for quite some time now (3 years), so it may be time to change up your routine to see how you respond. Knee brace is removed while doing exercises and worn again. It takes 12-18 months before full vascularization so in that window the graft is very likely to tear under the stress one of us hard chargers will put on it. Gradually reduce the size of 8 and increase your speed as you progress. -Lat pulldowns (same as above) Take help of other leg to bend your operated leg. I dont want to go for surgery. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. ACL injuries most commonly occur during sports that involve sudden stops and changes in direction such as soccer, football, basketball and volleyball. I have seen the minimally invasive surgery using a cadaver having a quicker recovery with none of the problems associated with the destroying the patellar tendon. keep your legs on the surface of the water and will ease the pressure while allowing you to swim with the use of your upper . This exercise extends the knee without bearing any weight. I am going to be 4months post op, the exercises I do: Squats with 6kg dumbbell Lunges with 6kg dumbbell Monster walks Resistance band exercises Policemen, army firemen, construction workers, laborers, will be out of work for a minimum of 6 12 weeks. Passive flexion Sit on the edge of bed/chair and bend your knee as much as possible. ACL reconstruction is surgery to replace a torn anterior cruciate (KROO-she-ate) ligament (ACL) a major ligament in your knee. My weight is 94 kg and height is 170 cm. -Standing BB row Its a Joe Carini routine (the guy trains pro football linemen). which ties into what LH said regarding to training splits. No meniscal damage is present, confirmed by various MRIs. I won that day. We offer latest arthroscopic and minimally invasive single and double row rotator cuff repair in cases of rotator cuff tear. *FREE* shipping on qualifying offers. Hope that clears things up. Here is a write up by Kevin Stone. I tried to do that 4x per week. I think too many people stop all training together for too extended of a timeframe. timing=impeccable; i just had my distal biceps tendon reattached. Sorry but you need to find a better doctor that works with pro athletes. for 2.5 weeks was doing mobility and 1-armed wods + lower body strebgth. Started upper body with resistance bands exercises 11 days post op. There are plenty of peer reviewed journal articles starting the incidence of retear the first 12 months post status with cadaver grafting in athletes is exponentially higher (up to 50%) vs. hamstring (5%) and BPB (less than 1%). By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. You can also begin walking after about a month to get used to putting weight on your leg again. While sitting on foot light pain persists. Rule #4: Identify Compensation Patterns participating in any upper body workout after ACL surgery, get clearance from your orthopedist or physical therapist. It is recommended that you join a gym after surgery because many exercises require gym machines. With ACL surgery recovery, time off work will also be necessary. Now move right foot crossing behind the body and to side of left foot. All text is copyright property of this site's authors. (rest, ice, compression, elevation) is another effective anti-inflammatory method. Wean off braces after two weeks. And he also created the online training phenomena, Johnnie WOD. Sup all, Im getting an ACL+LCL reconstruction in about a month and according to the doc Ill be able to get back in the gym within a week after the surgery however certain lifts will probably not be allowed for a while. Here are great upper body exercises to do while recovering from a total knee replacement. My time is ready, let's do it now.If you like my workouts, please give me your thumb up and click Subscribe button, so you wont miss every single workout I brought it you.Thank you for working out with me! Lie face down on the bed and bend your knee. He does predict a return to certain exercises on the short term. Obviously, you need to address your surgical needs first for your injured knee, but you can start to work on the healthy leg and other body parts. Swimming after ACL surgery is one activity that is highly effective and should be built into the ACL tear recovery of every program. Edit: the resistance bands I mean are the ones with the handles. Let me also point out that once you are able to weight bear, you will be in a straight leg immobilizer for a bit and depending on how the surgery goes and what is done, you may be restricted to specific ROM limitations and have the brace locked within that specific range. A surgical procedure that involves replacing a damaged, worn or diseased knee with an artificial joint to restore knees movement. ACL Reconstruction is a surgical procedure to reconstruct the ligament in the center of your knee in order torestore its function after an injury. Touch device users .