How To Get Back To Sports After Acl Surgery

How To Get Back To Sports After Acl Surgery

ACL ruptures is a common sports injury where the anterior cruciate ligament of the knee is damaged after its over-extension. In most cases, these occur when an athlete turns or twists the knee. Injuries can also result from collisions or landing awkwardly after jumping. The ligament usually remains loose after the rupture, which often requires surgery to repair the damage. It is difficult to return to the sport after an ACL injury. For most athletes, a three-phase post-surgical rehabilitation program is necessary.

Phase 1

Starts phase 1 a day or a little later after surgery. This phase will last approximately eight weeks. Control pain and swelling by taking ibuprofen and ice the knee every three hours every day.

Work with a physical therapist and on your own after the initial swelling has subsided to regain some of the range of motion. It is important that your LCA get used to the smooth movements as you begin to recover.

Sit on the edge of a bench with your feet planted on the floor and your knees bent. Slowly lift the injured leg, using the muscles of the knee to straighten the leg. Hold the stretch position for three seconds before carefully lowering the leg. Perform 20 repetitions of this exercise to start and gradually increase the number so you notice that the range of motion improves.

Phase 2

Rehabilitation continues with phase 2. This phase usually lasts about three months after surgery. You will perform strengthening exercises, under the supervision of a physical therapist and on your own.

Use an elastic band to strengthen the ACL. Tie one end of the band to the base of your training bench. Make a loop at the other end and wrap it around the foot on the injured leg. Sit in the same position you took for the series of movement exercises.

Slowly raise the leg, straighten it and hold the position elevated for three seconds before lowering it. Perform 20 repetitions to begin and increase the intensity when you and your therapist deem it appropriate. This is the same exercise that you used for the range of motion, but now you are working on strengthening the ligament by using the resistance of the therapeutic elastic band.

Move to a simulation of balance and stability once you feel comfortable. Stand on your injured leg, bending the other leg at knee level and extending your hands to the sides to maintain balance.Slowly bend down, bend the knee until you are almost in a sitting position. Maintain balance in this squat position for three seconds before pushing up with the knee and restoring the original vertical position. Perform 10 squats to start, increasing the number more and more as you gain strength during your rehabilitation.

Maintain balance in this squat position for three seconds before pushing up with the knee to the original upright position. Perform 10 squats to start, increasing the number of squats more and more as you gain strength in the course of your rehabilitation.

Phase 3

The recovery process ends with phase 3, the last stage before being able to return to the full scale of sports activities. Be patient and try not to demand too much when entering the final straight before you can resume sports as you did before the injury.

Make your LAC get used to vigorous movements by riding a stationary bike three to five times a week for at least 30 minutes per session. Gradually increase the pace and degree of your stationary training as you feel more comfortable. Riding a stationary bicycle will help you improve your physical condition and strength in the legs with minimal discomfort and the impact on the ligaments of your knee.

Work with a sports injury therapist or team coach to design exercises that simulate other athletic movements suitable for your sport. This may include light jogging, running, jumping rope, sports exercises with ladders or other exercises related to the sport you are returning to.

Limit your sports exercises to training sessions every two days. It is not convenient to work your LCA too much in the last stages of recovery. Take a rest day between workouts to relax.

Put ice on your knee after each training session. You can expect some swelling when you return to intense physical activity, even months after ACL surgery. Apply an ice pack for 20 minutes after finishing your exercises. This will help reduce inflammation and discomfort.

Council

Wear a knee brace if you're not sure about the stability of the ACL when you return to sports. A knee brace can help prevent the knee from sagging and offers a little extra protection against bumps and bruises during activities.

Warnings

Do not be in a hurry to return to sports too soon after ACL surgery. Consult your doctor, physiotherapist and coach before playing sports to ensure that your knee is able to move freely. Some athletes try to play sports too early, which leads to painful inflammation or a reoccurrence of the injury.ACL injuries are serious and can leave permanent damage that can keep you away from sports forever, so spend enough time to fully recover.

Video Tutorial: When can you return to sports after ACL surgery?.

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