Preventing ACL injuries and those things that lead to them should be one of the top concerns for athletes, coaches, and trainers all around the world. Still, there will be times when an ACL injury still takes place even with the proper precautions, and for anyone who has to go through that situation, recovery can be a rough road. With that in mind, it’s important for interested parties to consider some of the post-injury exercise strategies and information discussed in a new report from Men’s Fitness.
In an ideal world, everyone would be able to bounce back to 100% after suffering an ACL injury so long as they went through the proper fitness regimen and executed the right techniques. However, there is always the possibility that training isn’t carried out in the most beneficial way or the surgery itself fails to correct the issue.
If, after what was supposed to treat you, you experience swelling, excessive buckling, pain, and limit to movement, then it could be a sign that you have to go back in to the doctor for more help. This is certainly the case if the issue is significant enough to cause you to fall or lose your footing.
When you’re in the mode of getting your ACL back to pristine condition, you want to go easy on yourself at the outset. Jogging or biking is a great idea, provided you don’t push yourself too hard too early. It’s also possible that a trainer will get you started on a series of plyometric techniques that require you to jump. This will also start light and gradually progress in speed as you grow accustomed to the workout.
A trainer will likely set you up with a training regimen that will boost strength throughout your legs so that your knees aren’t taking the brunt of an impact. Many people make the mistake of actually placing too much of an emphasis on the ACL, ignoring the surrounding areas to the detriment of their health.
Instead, focus on balanced exercise, and don’t forget about the importance of strengthening your gluts. If standing, you can use a resistance band while engaging in a side-stepping maneuver in order to develop strength in this area. You can also stretch while positioned on your side lying down. Wrap a resistance band around your thighs and then attempt to bring your knees away from each other in that position.
With these exercises as a starting point and a qualified professional to monitor your progress, you can hopefully move beyond your ACL injury. And to learn more about what surgery might be able to accomplish, be sure to view our knee arthroscopy video.
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