Need help for torn ACL rehab

[oldfrt613]

I tore my left ACL a month ago ( swapped on a 70' uphill landing ). It is now stable enough for me to start exercising ( still can't ride realy - any jolt and the bone jumps out - ouch ! ). I tore my right ACL in high school. At that time I opted not to go the surgury route. I played soccer, wrestled in college and ridden motocross for years with the aid of a brace and building the strength in it. I'm 41 now. I have a new brace for my left knee due in monday. Any suggestions for exercises to speed along the process ?

 

[James]

Bicycle and light leg presses/curls to start. Increase the weight accordingly but you want to avoid popping the knee out at all costs.

After my ACL surgery, they had me stand on a giant half ball in the semi squat (attack) position and play catch. This eventually progressed to full squats on the half-ball. This was a GREAT exercise and I need to get one of those balls. Walking lunges (crow step?) were also very good once you get some strength back in you legs.

 

[oldfrt613]

About how big was the ball ( diameter x height ), sounds like a good idea. I have a Versa Climber coming, that's what I started my last rehab with.

Thanks for the input, I get realy grumpy when I cant ride !

 

[James]

I think it was about 1-1.5 feet high and 2-3 feet diameter. It was on a flat base.

I'll see if I can find a link.

 

[HajiWasAPunk]

Leg extensions are good for rehabbing torn ligaments too. I also tore mine as a kid (15) and opted not to go for surgery. It took months to rehab fully but now (32) I can squat over 300lbs and have no signs of ever having torn it.

 

[littlenasty]

i tore my ACL a month ago and i just walked and my dad told me to squat , i couldnt ride my bike for 3 weeks because it was my right knee and the knee ap would pop out of place when i tried to start it