All the exercises I have ever done throguhout ACLr

[Mafesto]

This is a great list, im going to print it out and put it on the fridge.  Im 4 days post op so theres lots there to look forward to!

[contraaclr]

I had to report back on the use of the foam roller to loosen up the IT Band.

There are several stretches to get the IT loose. For me, the foam roller rolling over the outer thigh (about 30 seconds) between hip and top of knee helps a lot. (another feeny idea!)

I was stretching and lite-jogging, then felt some tendonitis, when I got home I used the foam roller (in addition to other stretching), within an hour, my knee "clunked", like a knuckle crack, but, no tendonitis following day.

Foam roller IT Band stretch is now part of my ever increasing stretch routine.

I agree. Rolling your thigh on a foam roller is one of the best ways to stretch/massage the IT band. There is a great demo on how to use a foam roller on the youtube web site:

http://www.youtube.com/watch?v=t32xJspx50o&NR=1

Here is a picture of the IT band. When you look at it you can understand how important it is to stretch it, as it has the potential to pull the patella laterally (to the outside of the knee).
http://www.ithaca.edu/faculty/lahr/LE2000/knee%20pics/knee%20pics/3Alateral-TFLsup.jpg
Here is another picture, along with some stretching exercises for ITBS:
http://www.aafp.org/afp/20050415/1545.html

[feeny]

Rockin Roller

*chortles at self as he cracks self up*

One other basic exercise I keep meaning to post here - I have been doing it the whole time (still do it!) and its a quad / vmo thing - just a variation on a quad set really - but I find it an excellent one... it combines a quad contraction with a leg raise and a hamstring flex all in one.

I do it on a bench... the floor works too - one leg straight out in front, the other one where ever its comfortable (usually dangling off the bench or half crossed off to the side somewhere) then:

1. Touch the knee back to the floor, and lift your heel as high as you can whilst the kneeback is touching the floor (Quad set).
Hold for 2-3 seconds then
2. Raise the leg into a leg raise, to an angle of about 30 degreess or so - enough that you feel the leg raise, and not too much that you strain your hip. The leg must remain straight the whole time. (SLR)
Hold for 2-3 seconds then
3. Slowly flex the knee trying to touch the heel to your bum, or as close as you can get to your bum, foot /heel not touching the surface or bench (hammy flex/ leg curl)
Hold for 2-3 secs in the flex position
4. Straight the leg back slowly so that the knee back touches the floor / bench again, with the leg straight, but do not touch the heel to the surface.. keep the quad contraction going the whole time
Hold for 2-3 seconds back in this starting position, heel not touching the floor.

Repeat again and again from step 2 onwards until your quads feel on fire.

[Nola]

Hey feeny,
My PT suggested the Muncie method to strengthen the VMO and to help with poor patella tracking.  Here is an article on PFS and a PDF file with the info on this simple yet effective exercise to be able to do at home without any special equipment.

http://www.physsportsmed.com/issues/2004/0704/labotz_pa.htm
http://www.kneeclinic.info/download/CKC_Patellofemoral_Problems_Info.pdf  It is on page 5.  He said it is an open chain exercise, but you basically lock out the knee before doing the leg raise so the graft is protected.  You can add small amounts of weight 3 - 5lbs when comfortable.

Here is also an article on ITBS, including using the foam roller you refer to often.  http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm

[Jaspy]

Hi Feeny,

What a great list!

Your workout is quite extensive you must be really fit! 

Please can you explain what Lateral Heaves (hips up, using hamstring) - 1 set of 20 - 30 is in your 2nd workout.

I am only 6 weeks post ACL and have done most of the early exercises you list including the pool ones. I'm currently doing some of the 1 legged stuff.  I hope to include lots more of those you list in the future as most can be done at home without any special equipment and I'm not the gym going sort and I can't wait to replace my static bike rides with ones that have more scenery.

Thanks
Jaspy

[jb-knee-geek]

take a poll about AClr exercise - thanks

http://www.kneeguru.co.uk/KNEEnotes/node/464

[nerospiro]

hi all i agree great list feeny im just 12 weeks post op and cant wait to get to the stage where i can at least try all of them, hope everybodys rehab is going well, just wondered feeny are there any pains you still get apart from the muscle pain you must get from doing that workout  :)and are there anything you would change about your rehab want to do my best at this only want the one shot chrs .

[macker]

Pre op i was doing The Peterson step, another variation is the Poliquin Step, check this article out http://www.biggerfasterstronger.com/uploads2/PreventACLInjuries.pdf.  You may need to register to read, however you can get a basic membership for free.
Another great exercise was the 6 way lunge, http://www.bodybuilding.com/fun/peak43.htm, you have to go quite a way down the page.

[macker]

Two new exercises i have been working on are
Split squats http://www.exrx.net/WeightExercises/Quadriceps/BBSplitSquat.html

Calf raises http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html

The split squats are challenging and there are many progressions.

[feeny]

Nice exercises Macker!

I do similar ones - not quite the same - but very similar - the medicine ball lunge is similar to the split squat - and I do calf raises exactly the same as the exercise you list - except I dont use weights - but I do it on one leg instead.

How are you finding them?

[pete_duk]

thts a great list!im currently pre-op so ill look forward to getting into that!was wondering if you did any exercises pre-op that speed up the recovery?

pete

[feeny]

Yes, I did tons of pre-op exercises too - I should have a list of those someplace - let me see if I can dig them up as well.
The main two objectives of pre-op are mobility (as allowed, depending on injury) - if possible, free and full extension, and strength - get as much bulk into the quads and hamstrings as possible, as they will atrophy post-op!

Feens

[pete_duk]

Thanks feeny, i've pretty much been doin cycling (been doing short sprints in intervals on bike) for my quads in the gym as im a bit worried about doing any more damage using weights. I've got almost full range of movement on my injured leg, im just very slightly less than full extension but can fully bend the knee, the injured leg actully has a better range of movement than the other leg.

Pete

[macker]

Nice exercises Macker!

I do similar ones - not quite the same - but very similar - the medicine ball lunge is similar to the split squat - and I do calf raises exactly the same as the exercise you list - except I dont use weights - but I do it on one leg instead.

How are you finding them?

Great for building strength, and also flexibilty.

Here is a new set of exercises i have been working on.  Labelled potentiation combines plyometric and weight training exercises.
 http://www.pponline.co.uk/encyc/combining-plyometric-and-weight-training-exercises-increase-speed-and-power-41447

Have fun with them, i am loving them