I, Tristan, have recently undergone ACL repair and am in the recovery phase. I wanted to share with you my experience and the type of exercises that you should be doing right after surgery.
The very next day you want to start moving your knee/leg. Always with no pain, but trying to increase the limits on your ROM (range of motion).
There are three basics exercises.
1) Heel drag - when you are lying on bed, try and drag your heel to your butt, promoting knee flexion.
2) Single leg extension (assisted) - seated on the edge of the bed, the opposite leg assists the leg in doing leg extensions (straightening the knee).
3) Lying single leg curl (assisted) - same idea as above but lying on your stomach. The opposite leg will assist the leg as you try to bring your heel to your butt.
Lots of ice after and don't forget the pain killers - they will help you to keep moving ;)
Till next post!
Infinite Fitness
About Us
- Infinite Fitness Ltd
- Tristan and Jessica Zapata are the founders of Infinite Fitness and have a combined experience of over 20 years in the fitness industry. They have been featured in National magazines including Chatelaine and In Health Canada. They have received numerous awards in the health and fitness industry including Personal Trainer of the Year and Fitness Manager of the Year. Tristan's credentials include a BPE, BSc. Kin, CSCS, MES, as well as playing professional fastpitch and being a member of the Argentina national team. Jessica's credentials include a BSc. Kin, CSCS, MES, PTS-Pro Trainer and Gliding Master Trainer. Tristan and Jessica are also sponsored ambassadors for lululemon athletica.
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