Cannot forget to incorporate single leg movements every single week so the imbalances in our body continue. These are brutal after a long session. Trying to grow those quads and hammies and strengthen around that knee...🤙🏼💪🏽
Day 12 after surgery
I’m gonna be released from hospital at June 30th!!!
Rehabilitation after surgery for an ACL tear is a lengthy process. There are many variations of ACL rehabilitation, and each individual recovery is different! It's important to consult with your sports medicine physician before and after surgery.
Learn more about how Dr. Moira McCarthy can assist with your recovery at the @hspecialsurgery by clicking the link in bio 🏈.
Today is my three year knee surgeriversary. Among other things, this year I: competed at CPU Nationals for the first time; competed in strongman for the first time post-injury; finally squatted 300 # (and recently 308); finally deadlifted 400 # (although I have not repeated this feat since); and have gone a complete year (plus!) without some type of significant setback. I experience a lot less discomfort in flexion and my knee does not give out in extension.
A lot of thanks goes to Ryan (@stinndler) for his patience and programming. We have finally been able to start pushing the envelope a bit more in terms of intensity because of the work that has gone into making me more resilient. Miles (@resolvephysioandwellness) and Doug (@dougrawlickdc) are two of the best in the business (which is why I see them less and less now - they’ve actually put me in a position to improve!). My words of wisdom as I move into Y4: injury rehab is not one size fits all (even though a lot of practitioners operate this way). Seek out the ones that treat you as you. Never give up on the belief that you can improve, but always keep it in perspective. You may never get back to 100%, but you can always work to be better. There are some activities you may not be able to do, or you may need to change how you do them. But if a practitioner tries to keep you from doing everything you love, get a new one. You aren’t just an injury, you are a person. Find a balance between mitigating risk of injury and your happiness through activity. There’s no point rehabbing so that you can instead be afraid of everything reinjuring you. #aclreconstruction#aclsurgery#aclrecovery#threeyears#stillimproving
0 422 hours ago
22 weeks post ACL & lateral meniscus surgery. This has been a slow process to say the least. I ran my first mile today. Although it's a relatively slow time @ 9:36, I've worked hard to even get to a point where I can run/jog again. #aclrecovery#aclsurgery#meniscusrepair
3 372 hours ago
8 months ago, I fell at a concert and ended up with a high-grade ACL tear, a torn meniscus, and some nasty bone bruises. My doctor and I opted for rehab-only (no surgery) recovery, and after a couple of months in PT I was discharged with the OK to resume my usual activities. Over the past several months, I began doing the things I love again: walking on the beach, tidepooling, hiking, and going to concerts.
While I've been making progress, I've still been a little afraid to really push myself the way I did before my injury. It's been a hard journey so far and I still have work to do, but this weekend I started breaking down that fear.
This weekend I felt more like myself pre-injury than I have in 8 months. I learned I can trust my body to remember the work I put in during PT, even if it takes me a little longer to get where I'm going.
@nicolemoss12 and I hiked 8 miles over patches of lingering snow and wobbly log bridges, climbed a waterfall, and survived an encounter with some aggressive marmots. We got up to 10,900 feet (2 days after I came up from sea level!) and it felt so good to challenge myself again. Both of my knees felt great at the end of our adventure, and I even got some compliments on my rockin' knee sleeve!
Stay tuned: I'm working on getting back in the water and SCUBA diving this summer!
Yep, I still lift. It’s usually just too boring to post about 😋. Some light narrow grip overhead presses to start this mesocycle! This mesocycle actually started last week for me, but I couldn’t get these in since most of my workouts were in hotel gyms without barbells.
If there is one thing I have learned from having knee surgery and then traveling like crazy for work, it’s how to do what I can with what I have. I am used to being an all-or-nothing person. I know many people are! It can lead to good things, like flawless powerlifting or bodybuilding preps. It can also lead to bad things, like my weight fluctuating so much.
I used to brag about never missing a scheduled lift in years and never cheating on a diet. And it was true! I was all in. Except for that week or two after a competition where I didn’t have scheduled lifts and didn’t have an upcoming weigh in...then it was nothing. Or when I had a vacation that started on a Wednesday, and why lift Monday and Tuesday when I’m on a 5 day training split and only going to get 2 days in? Then- I was nothing. I know a lot of people can relate.
After knee surgery, it would have been really easy to temporarily quit lifting since I couldn’t squat, deadlift, or do most strongman implements for many months. What’s the point? And most days, it’d be pretty easy not to workout at all when I can’t make it to a gym because I left for work at 7 AM and didn’t get to my hotel room until after 11 and all of the nearby globo gyms are closed. Im supposed to do ~MACHINE~ laterals- I can’t do dumbbell laterals in the hotel gym! Might as well go to bed.
But instead, I am proud to say I’ve finally become flexible. Something is better than nothing. Consistency trumps perfection. Things we all know, but something I could not act on until recently. I don’t want to brag about perfect execution anymore. I will instead be proud to claim whole hearted effort in execution. #powerlifter#strongman#kneesurgery
🌟 4 Weeks Post ACL reconstruction!
I just want to express the LOVE and KINDNESS in our world... especially from complete strangers! 😘 I’m not one to accept help lightly, I tend to be too proud or believe I am too strong. ❤️ Having this surgery has shown me it’s ok to accept help! Having this surgery has shown me that there is true love and compassion in others! This weekend we had a swim meet... even though I used my crutches to get around, I was solo for the morning shift. As I tried to figure out how to carry a cooler, 2 chairs, my yeti, backpack and crutch to the location... nice people saw me struggle, took my chairs off my shoulders, grabbed my cooler and my yeti and walked what seemed like a mile to help me set up camp for the meet! I was so grateful, my heart was so full! Everywhere I go, I am reminded of be true love people have for those who are injured or need help! I guess It comes natural to some. I have women help me with groceries, men holding doors and waiting for me to walk through. Cars stop, people get out of the way and kids smile at me with pure joy! 😊 So to those who have offered to help, carry, open doors, get things off shelves and just purely assist me in anyway... your thoughtfulness does not go unnoticed! THANK YOU!!! .
There is nothing more humbling than honest #squat work.
Just over two years ago this was my strongest lift, today my working set equals my bench 2RM.
Hell yeah I could have had my super strong legs back by now but I have chosen to run long distances, not apply myself for longer than a 12 week block or bounced around at @f45_training#Harrogate and #Devonport
My strengths and weaknesses are my responsibility. Now I’ve admitted it I may do something about it..
Today’s set was focused on technique and not getting distracted by stalking @ashleigh_chickswholift
Bench and LB Squat 5 rep build
20 through to 65
Plus 70 for insta.
Ps - I have it on good authority that the redder your face becomes the more progress you’re making
Pps - check out the “cover” frame where you will witness a hamstring being bigger than a glute
3 324 hours ago
And she bends!!!! I was tired of my knee brace today so I took it off. I normally wear it 90% of my day except when I’m on the cpm machine. Excuse all the bandaids. I don’t want the stitches to get ripped out so I covered them with bandaids after the steri-strip came off. 2 more days until my post op. I can’t wait to have a full shower and shave my legs lol oh the little things in life. One day at a time. #aclrecovery#acldiaries#acltear#aclrehab#aclclub#bandaids#bruises#scarelife#onedayatatime
5 225 hours ago
Only dying a little after this hike. Forgot how long it was and looks like it has been a while since the lower trail has been maintained. So much fun climbing through tree branches while carrying an 80 lb. dog.
The falls were pretty nice to see and was surprised by how little my knee hurt. Coming up on the one year anniversary.
No split times yet, but I amazingly performed my fastest Sprint distance Tri today at @hermosabeachtri by 3 minutes! AND I came in 10th in my age group! What the what! Not bad for being 7 months post knee surgery. The run was laborious and ridiculously slow, but I felt like I was flying on the bike, which is I think what saved me. Great race, well organized and a really enjoyably course. I will definitely be signing up for it next year, with hopefully a much faster run time. 😉 Shout out to @rivierasportspt for rehabbing me to this point, I could not have done this without them. Thank you so much! 👏🏻
249 days post op. I focused on leg extension and balancing. My left bum cheek is so sore now. 🙈
1 1810 hours ago
Are you focusing on more than one muscle group in a session? Try supersetting exercises. This is where you perform an exercise straight after another before resting for your next set. Here I’m focusing on hamstrings and back, part of the posterior chain:
1️⃣a: Barbell SLDL
1️⃣b: Bent over row
2️⃣a: Behind the head cable pull down
2️⃣b: Dumbbell SLDL
Benefits of supersets:
✅ Reduces rest interval between exercises.
✅ Increases intensity by performing more work in less time.
✅ Overloading muscles.
✅ Improved endurance.
✅ Shortens workout.
✅ Great for sport specific functional training.
✅ Varies training, keeping you more engaged.
✅ Less moving equipment around the gym if you keep exercises in close proximity as shown in the videos.
The fact I’m using the same weight for lower and upper body at the moment... 🤦🏻♀️That’s okay though!! We will get those baby hamstrings back in no time. Making sure to not aggravate hamstring graft in knee is the main focus.
4 10610 hours ago
Lately, with jumping and running I’ve been experiencing some intense pain in my glutes, calves and hamstring. It’s hard to shake the soreness but I’ve been doing some stretching to alleviate the soreness. .
🧠 I encourage you to listen to your body and stop when you feel too sore and tight. Something I’ve been doing is yoga at home with the help of youtube. It’s really helped me with my flexibility and strength. If yoga is not your thing (it’s not really mine) I would suggest stretching for 15 minutes a day. .
👟 I never thought my body could ever be this weak or out of it. But I believe that this will help me come back stronger and it helps me put things into persepctive.
3 9311 hours ago
Conquered the Royal Arch Trail. It felt great to be able to hike and climb. My knee held up great and it was a fantastic workout. Feeling grateful for my health and abilities 🤙🏽🙌🏽
Today I ran the most I’ve tried to run and first time on the streets since injury ..2 miles, half of it uphill, not phased by driveway slopes or curbs and in the 90degree sun! I feel extremely proud of myself but always humbled by how hard I have to focus on NOT focusing on my injury. Last night Adam and I were watching soccer and I told him “I miss soccer so much” and he told me “I know babe, you were really good at it too.” I’ve had to reinvent myself in different ways now that I’m not playing the game I’ve always played 3-4 times a week. To think I could run for that long blows my mind right now!! I’ll just keep setting new goals for now, at first it was to run 1/4 a mile, then a mile and now I’m at 2. One day, maybe it’ll be to play one game a week and then two. One day at a time ❤️ oh, and this photo has a good filter put on it since I was every shade of red after running and about to vomit 😃 #aclrecovery#nosurgery#tornmcl#tornacl
💥 Today's exercise is one I use often with patient's recovering from ACL reconstruction (or any other knee surgery) as a way to start to gradually increase the load to the involved leg without going straight into all out jumping or cutting tasks
💥 Not only can this exercise help to decrease the load to the involved leg (as the shin/foot of the uninvolved leg on the table/pad is taking some of it), but it can be quite helpful psychologically to the person who doesn't fully "trust" the involved leg to take the full force of the jump and landing just yet. Additionally, this will decrease the full balance component that is required on 1 leg.
💥 Try to put as little weight as possible on the uninvolved leg to get the most out of the drill. Obviously, you can adjust as needed depending on your confidence, strength, stability, etc. Just don't cheat yourself!
🚨 Disclaimer: This is not medical advice. Make sure you are cleared to perform this by your physical therapist and/or surgeon before attempting!
For those wondering how I ruptured my ACL.. it went a little something like this.. me trying to flaunt my amazing basketball skills. 🏀 #aclrecovery
50 60104 days ago
Tonight I was reminded that I am so very thankful that I have healthy knees that are able to carry me through my Orange Theory Fitness Work out & then straight to my indoor soccer game. The reconstruction of both my ACL’s has taught me the true meaning of dedication, resiliency, & the ability to overcome adversity. I used to see my scars as a negative attribute, but now I see them as representations of my growth and strength. I’m proud to #wearmyscars and be a part of the @theaclclub.#showyourscars & be proud of what you have overcome. #aclsurgery#aclrecovery#aclclub@orangetheoryfitnesseugene
❗️Lateral Power❗️is essential for sports performance. Athletes need to be able to move in all 3 planes with subconscious proficiency.
This can be a challenge when coming off an injury or surgery, because the injury may have occurred in this plane.
This training session is focused on developing force production & familiarity in the frontal plane.
20 10374 days ago
🌟Happy 1 year to my new ACL🌟
⚠️1 year post ACL reconstruction surgery today ⚠️ What a year full of tears, Weight gain, breakdowns, ups and downs! I’m still not 100% fully recovered but I’m not far off it either. 1 year seemed so far away this time last year! I gave up on my rehab so many times but I’m so glad that my “quitting moments” didn’t last for too long! Can’t wait to be able to do some old tricks with the new knee without any pain or without being hesitant😉🙌🏻 #onwardsandupwards
ACL Rehab Advanced Plyos
Jumping and landing are huge parts of ACL rehab. As patients get more confident with these tasks, the difficulty level needs to go up. My job as a physical therapist is to CONSISTENTLY challenge patients in rehab. I strive to ensure my athletes are confident in all aspects of jumping and landing so they can safely go back to sports. Plenty of research has been done regarding landing mechanics, focusing on the knee, hips and trunk. @swtp3a#wesleytalksACLs
1️⃣ Lateral push off with banded resistance - this is challenging as the band is pulling her down quickly and she has to push off against the resistance. You’ll notice that her knee doesn’t fall into valgus here.
2️⃣ Single leg lateral hop plyos - this is another challenging lateral plyo exercise. You’ll see how well she does with her landing and minus slight trunk compensation with the first jump, the others are textbook landings.
Tag someone who could use these exercises! Questions or comments?