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ACL + KNEE SURGERY REHAB | WEEK 11 |
WEEK 11: |
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WEEKLY INSTRUCTIONS
This the last week of stage 3 - congratulations! You should be feeling a lot more confident in the knee now, a lot stronger than you were 4 weeks ago. With most people they are now 2.5 months post-surgery.
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SPECIAL NOTESThere is still a long way to go before any form of light jogging for most ACL patients though (not until 4 months... but that's only 6 weeks away!) |
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Session 1: Mobility and Stretches |
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PER DAY
1
PER WEEK
3
1 |
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HS | Hip Sofa Stretch (Standing)
2 Sets x 1min
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2 |
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KS | Hip Flexors / Quadriceps (Wall)
2 Sets x 1min
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3 |
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HS | Hip Flexors (band)
2 Sets x 1min
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4 |
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HS | Hip Flexion ER (band)
2 Sets x 1min
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5 |
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HS | Hip Flexion ER2 (Pigeon - band)
2 Sets x 1min
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6 |
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KS | Hamstrings (Sitting) - Power Band
3 Sets x 1min
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7 |
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HS | TFL - Foam Roller
2 Sets x 1min
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8 |
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HS | ITB - Foam Roller
2 Sets x 1min
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Session 2: Rehab Exercises | Set A |
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PER DAY
1
PER WEEK
3
1 |
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K2 | Squat - KB
3 Sets x 12 Reps
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2 |
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K3 | Physio Lunge - Lateral Band
3 Sets x 12 Reps BOTH LEGS
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3 |
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K3 | Step Down - Lateral Band
3 Sets x 12 Reps BOTH LEGS
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4 |
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K3 | One Leg Ball Squat
3 Sets x 12 BOTH LEGS
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5 |
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K3 | Romanian Deadlift - KB
3 Sets x 12 Reps
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6 |
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K2 | Hamstring Curls (eccentric)
3 Sets x 12 BOTH LEGS
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7 |
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K3 | Single Leg Press
3 Sets x 12 BOTH LEGS
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Session 3: Rehab Exercises | Set B |
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PER DAY
1
PER WEEK
3
1 |
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K4 | Single Leg Deadlift (band)
3 Sets x 12 Reps BOTH LEGS
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2 |
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K3 | Lateral Step Ups
3 Sets x 12 Reps BOTH LEGS
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3 |
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A2 | Single Leg Compass (BOSU)
3 Sets x 4 positions BOTH LEGS
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4 |
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K3 | Side Steps (BOSU)
3 Sets x 12 Reps BOTH LEGS
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5 |
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K3 | Skier Squat - Lateral Band
3 Sets x 12 Reps BOTH LEGS
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6 |
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K2 | TKE (Standing) - Band
2 sets x 12 reps
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7 |
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K3 | Step Down (Banded TKE)
2 sets x 12 reps
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Videos to Watch |
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