Thankfully, though, there are several common methods that most physical therapists will use to help you achieve that ideal walking gait:. You also get to add a couple new exercises to the rehab routine: squatting and climbing stairs. Both movements are essential to daily life, so your body needs to be re-accustomed to the motions earlier on in your rehab.
Next up is relearning how to climb stairs. So, just like with the previous workouts, there are several tips that can help establish the proper form for stair climbing:.
Your second month can be an especially difficult time to manage the highs and lows of rehab. The author of this series — who had previously gone through TWO ACL injuries — recommends making a series of smaller, more attainable goals along the way. Work with your physical therapist to find the right goals for you, like changing your diet, getting to the gym to get your workouts in, or listening to motivational speeches from athletes.
As much as the physical rehabilitation matters, so does your emotional healing. Find something or multiple things! Surround yourself with positive friends and family, and maybe even attend a few practices or games to be around the camaraderie of your teammates.
Do whatever you need to keep your spirits up and stay motivated; you absolutely got this! And while having detailed information can be empowering, an overview can be a great way to stay focused on the big picture. Hitting the second month of your rehabilitation journey is all about looking forward.
After all, you already made it to the second month — you can conquer the rest! Physician Referrals. These Level 1 exercises should be done for weeks after surgery. The goal of these exercises is to regain neuromuscular control of the quadriceps, strengthen the hip and maintain knee and ankle range of motion on the affected leg. Perform these exercises times per day, only within pain-free range of motion. Stop the activity if it causes increased pain.
Please consult with your doctor before starting any home exercise program. These exercises should not replace instructions from your doctor. Sit up with good posture and place towel on the bottom of your foot, while holding on to the ends.
Now pull the towel across the foot, so that your toes are being pulled towards you. Repeat for 2 sets for 30 seconds. The good news is that this first phase of rehab is surprisingly straightforward in what you have to do — kind of like your preoperative training.
A majority of long-term impairments after surgery occur because of a poor start to the recovery process. The following goals are typically what you will be focusing on during your first month of rehab:. The first month of ACL rehabilitation can be super intimidating — but hopefully this post has eased some of the uncertainties that are bound to pop up throughout the process.
Vandi is the founder of Competitive EDGE Physical Therapy — with his background in physical therapy, orthopedics, and biomechanics, he is a highly educated, compassionate specialist. Using state-of-the-art motion analysis technology and data-driven methodologies, Kevin has assisted a wide range of clients, from post-surgery patients to youth and professional athletes.
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