First 2 Weeks | Post ACL Surgery Recovery | My ACL injury story (PT 3) скачать в хорошем качестве

First 2 Weeks | Post ACL Surgery Recovery | My ACL injury story (PT 3)

Hi Everyone! First of all, I can't say enough how grateful I am to everyone who helped me during my hardest time :) Being physically incapable is one thing, but mental depression is another worse disaster for recovery. And y'all have been helping me go through both :) Some key takeaways: 1. Exercise and rest are equally important. Exercise and moving help regain strength/ROM and build up that confidence, while resting (icing and elevate) reduces swelling and helps the ligament heal. 2. Don't ignore mental recovery! The whole process is frustrating. Seek out help and accompany from friends and family. Leave the house if you can to get some fresh air :) 3. Be patient. I didn't do a good job at this :( Some exercises to do in the first 2 weeks: 1. Extension - Probably the most important thing. It's crucial to achieve 0° extension within 2-3 days of surgery. Sit on a hard floor and unlock your brace for 20 min or so, 3-4 times a day. 2. Quad Sets - EQUALLY IMPORTANT! Quad strength lack causes most problem in knee functionalities later, as a trauma result from the surgery. Try to tighten your quad muscle as much as you can, even tho in the beginning it probably feels like nothing. 3-4 times a day. 3. Ankle pumps - do whenever you can. Blood clots are no joke :( 4. Leg Raises - One of the most painful and frustrating exercises. But if you can tolerate it and try to keep the leg as straight as possible, it really helps with the quad strength. It prepares you for walking later too! 5. Passive range of motion - CPM machine, using your hand to move the knee, etc. Don't go over too much tho (no more than 70 - 90 degree) since it'll likely stretch out the new ligament. Hope y'all with a speedy recovery!