Latest posts for the topic "ACL Reconstruction:-Time line back to sking."

ACL Reconstruction:-Time line back to sking.

Sun, 17 Jun 2012 12:21:31 GMT

Decided to write a report on recovery from ACL injury (not much else to do from sofa, interestingly amazing weather In Chamonix for any hikers, climbers amongst you). Any advice more than welcome.
March 13 ACL ruptured.
Early May arthroscopy to remove scar tissue and enable leg to straighten.
June 14th reconstruction. Prior to surgery I was working pretty hard, 20min spinning every day, 1 km rowing and squats. Squats I focused on going very deep as opposed to weight. I built back up to 60KG which was comfortable for 3 x 10 reps.

3 days after surgery and am focusing on getting leg straight (I believe it is). Plenty of time with heel under a towel to get knee joint hanging and straightening. Swelling is still significant but have started to work on bending knee. Think am around 95 deg now. My next aim is to get to 110deg at which point I should be able to recommence cycling which should give an immediate boost to recovery.

Physio tomorrow.

Re:ACL Reconstruction:-Time line back to sking.

Sun, 17 Jun 2012 12:27:50 GMT

Sorry I haven't got any advice for you (luckily my ACL's are fine), but best of luck Ranchero :D

It all sounds very worrying and painful :cry:

Re:ACL Reconstruction:-Time line back to sking.

Sun, 17 Jun 2012 15:05:32 GMT

Ranchero,

Know your pain, your patience and desires.

May I suggest;

1. Work the mind. No more attitude, "no pain no gain" .
2. Think repetitions with endurance rather than brute force
3. Think long term skiing ( at least 50 years) , rather short term thrills.

and finally

work the ski technic from very start on slopes.

Wish you the very best. You will be a much better skier after this operation since you will not force skis to follow you.

Re:ACL Reconstruction:-Time line back to sking.

Sun, 17 Jun 2012 20:35:28 GMT

Have to agree with Pavel. If you came back before complete recovery had taken place, and damaged the knee again, the consequences might be more severe than your current position.

I think you are doing the right thing, with the physio, and general ski exercises ~ body weight squats are good ~but, as Pavel says, not brute force. Interestingly, Pavel uses the term "endurance". My pre-season routine includes 1000 body weight half squats a day, ie 500 per leg. Reps of 20 on each leg, to avoid lactic build up.

This is not part of an injury recovery program, just part of a normal ski prep session.

Important point to add ~ work BOTH legs, not just the damaged one. You will be building up muscle quite quickly.
Take a thigh circumference measurement every few weeks ~ at worst, I had a two inch variation.

That will deal with the strength and repair recovery aspect. You still will have to find ways of testing and improving leg mobility, particularly with lateral and twisting forces. These are generally the forces that cause knee injury.

One of my faster ski buddies, an instructor that lives near Innsbruck, fell over, just while standing at the side of the piste. She suffered a bad injury, with a complete tear, and had a reconstruction. This was suffered in October 2011, and she can only start skiing next winter.

Having said all that, I wish you well, and that you rapidly regain your former capabilities.

Re:ACL Reconstruction:-Time line back to sking.

Mon, 18 Jun 2012 18:38:43 GMT

1st physio today, 110deg flex and leg completely straight. Not bad only 4 days out from operation, am glad went with recommended surgeon even if made for additional travel. Apparently can go start spinning at 10 days which will at least give me something to focus on for next 3 months before can start jogging. Skiing mid march according to calendar.

Re:ACL Reconstruction:-Time line back to sking.

Mon, 18 Jun 2012 18:53:10 GMT

Great news Ranchero :-)

Just take it aesy, still 200 days to go till next season :twisted:

Re:ACL Reconstruction:-Time line back to sking.

Mon, 18 Jun 2012 18:59:10 GMT

I had the same op in December 2008 and did not ski untill Dec 2009.
Like the previous posters said do take it easy on the recovery. Everyone will heal at a different speed so listen to your own body.
I can ski just as well as I could before the injury and operation and suffer no pain in my knee at all. Mind you I do get slight pain in my hamstring where the graft was taken from.
I am a mountbiker so have strong leg muscles and feel that this was a help in my recovery.
Get well soon.

Re:ACL Reconstruction:-Time line back to sking.

Tue, 19 Jun 2012 10:16:05 GMT

Be guided by your physio.
Not sure that deep squats are a great knee exercise (with or without an ACL injury).

They used to say miss a season but you'll probably be OK for a late season trip assuming all goes well.

Talk over fuctional knee braces with your physio (such as Donjoy) some of which are designed to be short enough to wear above ski boots.
There is some evidence that correct bracing reduces the risk of re-rupture significantly.

Re:ACL Reconstruction:-Time line back to sking.

Thu, 21 Jun 2012 11:53:12 GMT

Andy,

Interesting suggestions on ACL brace.

I did some literature analysis on the use of such braces. There are two distinct "camps". The pro surgeons recommend this as a secondary prevention with exercise.
The "nays" suggest it is more of a psychological "support".

I had one for 10 years and can recommend them,,,,,,with lots of exercise.

The side effects? Black and blue band across thigh. Too many stares,,so I finally placed brace under pants.

Just my point of vire.

Re:ACL Reconstruction:-Time line back to sking.

Thu, 21 Jun 2012 14:41:26 GMT

I was in the pro brace group until saw the price :-). Small fortune for the top end ones.

Knee is going really good :-). Back to squats today, just bum to chair but anyway all felt strong. 20 with 2 legs followed by 20 of the same on one as per Dave's instructions (good leg only). Cannot imagine doing a few hundred though, must give a nice ache afterwards.

Re:ACL Reconstruction:-Time line back to sking.

Thu, 21 Jun 2012 17:01:09 GMT

I "tweaked" my knee back in the spring, between skiing trips - digging the potatoe bed would you believe.
:roll:
Skied on it a week later with a brace, no real pain, just tired and a bit swollen after, although I wasn't skiing hard (for me).

Didn't see a Doctor with it but had some medical advice I trust and the upshot was whether it was a ligament issue (stretched or even partly torn) or a miniscus problem the best thing for me was to wait and be patient.

I bought two Shock Doctor braces from http://www.firstaid4sport.co.uk/

The first one was a knee stabiliser, which is infinately better than a plain old neoprene tube but I didn't feel I had enough torsional support. One of my biggest problems was climbing a spiral staircase at home which really but some stress on the knee unless I was ultra careful.

I phoned up and had a chat with the boss and got the Ultra hinged knee support on his recomendation. I am really impressed with this one. Stable and above all comfortable if a little bulky under clothes.

On the injury all is going according to plan. My personal physician (Sister!!) said it would take six weeks and rather irritatingly the pain completely went after exactly 6 weeks.

Now it is simply weak and I am working on that. Back to golf, 18 holes is no problem (but with the brace on) and will start cycling soon.

Jury is out on whether I will wear the brace for skiing next season - just wait and see. I did wear a brace for a couple of seasons after doing something similar nearly 30 years ago. It took a couple of seasons of skiing almost daily with a brace until I felt confident that I no longer needed that extra support. No further problems until those b***** potatoes needed planting !!

The moral of this story is ........
Go to Waitrose.
:thumbup: