Post ACL REHAB

karl17

Hi Guys

Recently had surgery on ACL(PATELLA). :mad:

I have been to the physio and keeping to the gym schedule he outlined for recovery of the knee/legs

As I will be out of sport (gaa)for the forseeable future was looking to put on a bit of weight/muscle(1-2 stone)? or go for power routine and build the muscle? Better for GAA


Can anyone advise on a routine for the upper body which can help?
Pretty much a beginner with some knowledge.

I will be in the gym pretty much every second day, my new home, so time is not a issue.

Also, i understand my Diet will need to be changed to go with the gym its okay at moment-but with supplements and reading throught the posts v.hard to know which is the best for myself. just a typical protein shake mixture or creatine due to the frequency I will be visiting the gym?
6'3 13 stone age 24

Any help appreciated or direct to a good website

jayoo

Your post reminded me of a post i read on joe defranco's website,

http://www.defrancostraining.com/ask-joe.html

this is the link, the question is posted 3/4 way down the page, i have posted it here so u will find it easily, there is also a video on the page.




Q: Hi there,

I currently suffer from Patella tendinitis which stops me from heavy deadlifting and squating. Have you had anyone with Patella tendinitis at your gym before? If so what can I do to speed-up recovery and get it sorted. The British health care is pretty poor and just shrug me off with taking 3 Ibuprofen a day. I stretch in the morning and evening as well as putting ice on my knee's but it's not got any better. As it's quite common I thought there'd be alot of it in the NFL.

Any help would be appreciated.


Cheers Loz
A: Loz,
You are correct, patella tendonitis is probably the most common “injury” you will find with NFL athletes. Dealing with this issue basically becomes a way of life for these guys. Of all the exercises and treatments we’ve experimented with for patella tendonitis, I gotta say that TKE’s are hands down the best exercise for alleviating pain. It still amazes me that TKE’s (Terminal Knee Extensions) aren’t more of a “mainstream” exercise in the rehab setting, or with athletes in general! This closed-chain exercise almost magically reduces knee pain during squatting and deadlifting when you perform it during your warm-up. Every single one of our NFL guys performs 3 sets of 15-20 TKE’s before every single workout…you should start doing the same!
Below I have provided you with an old video of Buddy Morris explaining the TKE to Dave Tate and Jim Wendler. At 4:45 into the video, you will also see a more advanced version of the exercise…

karl17

thanks mate for that...you must be a mind reader


got home after gym today and read your post...what happens ..sharp pain on top of my kneecap now can bairly walk. anyone got any advice?

is it common rehab problem?tendinitis or just over use

less than 4 weeks post op

jayoo

i would def try out the excercise shown in the video, defranco speaks so highly of it that it must be the ****. hope your recovery is swift bud:)

Roper

Hi OP. Stick with your physio's rehab programme. Don't take advice off the internet. You have not done 7 years in college and neither have any of the posters here. If in doubt, get an opinion off a rehab specialist trainer of which there are very few but worth their weight in gold.

narwog81

karl17 wrote: »

keeping to the gym schedule he outlined for recovery of the knee/legs

please do this!! dont rush your recovery. im 9 weeks post-op from my 2ND ACL tear (hamstring).

the reason im on my second is because i rushed my rehab and went back to sport too early.

see a good sports physio. dont be afraid to quiz them on their credentials either (masters/experience/areas of expertise/interest). physios are service providers just like any other business and YOUR recovery is too important to you to put it in the hands of someone not suiting for YOU.


as for your actual questions about training ill leave it more knowledgeable others to give advice but i've found if you read this forum and some of the logs you can et a good feel for whats useful and whats not....

BossArky

Roper wrote: »

Hi OP. Stick with your physio's rehab programme. Don't take advice off the internet.

+1.

Locked.