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ACL + KNEE SURGERY REHAB | WEEK 11 |
Goals |
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Week 11 |
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WEEK 11: Week 11 post-operative. 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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WEEKLY INSTRUCTIONS
This week is an extension of last week with the added difficulty of band work on step downs, single leg deadlifts and skier squats (if able), and the lateral box step up. Use the distraction band with the hip mobility stretches this week to get further with your mobility.
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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 (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 (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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