Best ACL Exercises | How to Recover From ACL Reconstruction Surgery | Phase 2 скачать в хорошем качестве

Best ACL Exercises | How to Recover From ACL Reconstruction Surgery | Phase 2

Learn more about ACL reconstruction rehabilitation following ACL reconstruction surgery here: http://www.matthewboesmd.com/acl-reco.... Welcome to Dr. Matthew Boes’s ACL Reconstruction Rehabilitation video series. This video is designed to help maximize your recovery following ACL reconstruction surgery. The goals of our Phase 2 program for ACL reconstruction rehabilitation are to improve range of motion to normal and restore normal gait pattern. This phase should be conducted within 2-4 weeks following surgery. Remember the following as you engage in Phase 2 ACL reconstruction rehabilitation exercises: Continue with stretching exercises [1-6 below] 3 times per day to increase motion Motion goal = Full extension to full bending compared to the uninvolved knee by week 4 post-op Start prone hangs [3 below] with ankle weights if full extension is not yet achieved Conduct light strengthening [7-17 below], balance [19-22 below], and core [29-33] exercises daily – start with one set of 12-15 reps and progress to two sets of 20 reps Okay to add ankle weights for straight leg raise For gait exercises [#23-28] start with one pass per exercise [approx. 20 ft]; increase to two passes as tolerated Use light stationary bike [10-15 minutes only] once you’ve achieved enough bending of knee to clear pedal rotation More than 15 minutes can cause irritation and swelling at this point This program involves no special equipment and the majority of the exercises can easily be conducted at home (a jump mat or yoga mat may be helpful, as well as some light dumbbells as you progress with strengthening; a stopwatch or timer can be used for many exercises) It is important to perform all exercises on both legs – this will help prevent imbalance between the rehab and non-rehab knee The following ACL balance and gait exercises, which are demonstrated in this video, should be conducted during phase 2 of your ACL reconstruction rehab: Heel props Flexion hangs Prone hangs Hamstring stretching Calf stretching Patellar mobilizations STRENGTH – Straight leg raises STRENGTH – hIP aBDUCTION STRENGTH – HIP EXTENSION STRENGTH – HIP ADDUCTION STRENGTH – Knee extension 40-90 degrees STRENGTH – Mini-squats – 0-40 degrees sTRENGTH – Leg press – 0-30 degrees STRENGTH – hamstring curls – leg wEIGHTS STRENGTH – CALF raises STRENGTH – Lateral lunges STRENGTH – Squat and rock Stationary bike Balance – front & back rock, feet staggered Balance – single leg Balance – tandem walking heel to toe Balance – plyo ball sit and rock, leg raiseS Gait – step overs forward Gait – step overs backward Gait – forward high knee walk Gait – backward high knee walK Gait – forward high hurdle with hip circles Gait – backward high hurdle with hip circles Core – abdominal isometrics Core – crunches Core – reverse crunches Core – diagonal crunches Core – back extension Icing is very important after each therapy session, so be sure to place an ice pack or cooling pad on the affected shoulder for 10 minutes to help limit any irritation from exercise. If the affected joint is stiff, try using moist heat for 10 minutes prior to exercise to help loosen things up. This is a comprehensive program involving strength, balance, plyometric, agility, cardio and core exercises. You will likely find yourself in much better shape in terms of strength and balance after completing the entire six-phase program. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician. Only progress from one phase to the next based on recommendation from your physician. Most therapy regimens, particularly after ACL reconstruction surgery, are based on a healing timeline. Progressing too quickly, even though it may feel okay at first, may put you at risk for injury. Regular physical therapy visits are valuable for giving you feedback on your progress and helping to ensure you are doing exercises properly. If you develop any questions or concerns regarding your condition while using this video, contact your physician. Best of luck in your recovery from your ACL reconstruction. #howtostrengthenyouraclfollowingsurgery #bestaclexercises #aclrehabworkout #howtorecoverfromaclreconstructionsurgery #kneestrengtheningexercisesfollowingaclreconstructionsurgery #aclstrengtheningexercises