Rehabilitation after surgery for anterior cruciate ligament of the knee, part 3

 Hello. This time, after carrying the weight of rehabilitation after anterior cruciate ligament surgery, before taking off the crutches

I'll post about how to rehabilitate until (usually 3 to 6 weeks).



Usually, the anterior cruciate ligament solo surgery starts putting weight on about 14 days after the surgery.

(If your doctor tells you to start later, follow his opinion.)

When putting on weight for the first time, wear the brace at 0 degrees and start walking on crutches.



The first time you step on your foot after surgery, you're scared, and the surgical site may be tingling, but if you walk a few steps

You can get used to it quickly. Some people are asking if it's okay to stop because crutches are annoying when you're in the fifth week of surgery, but if you don't have crutches and suddenly put on a lot of weight, it can be a strain on the area you operated on, and for safety reasons, it is recommended that you maintain crutches for six weeks.

1. Weight transfer after knee anterior cruciate ligament surgery

Since you can't put weight on the operated side for about two weeks after the surgery, your muscle strength is weakened and your legs are functioning a lot

And it's time to start putting the weight on, you're putting the weight on the side of the surgery

You need to practice gradually to gain weight on your legs when you walk

You can learn it well, so you can walk without putting your weight on one side

If you don't practice thinking that you'll get better if you walk later without learning how to do it

The operated leg has adapted to not putting on weight, so this is normal over time

It makes me realize that I'm walking normally, but other people think I'm walking normally

It's very likely that you'll hear that your body is moving to one side when you see it.

It seems very easy and not much, but it's an important exercise, so you have to do it.

(1) Moving weight forward

When you move your weight forward, your hips don't fall back and your pelvis and torso go forward together

Make sure your toes and thighs (above your knees) are strong. At this point, your hips

Please be careful that it doesn't fall out, and this one does both

It's good for balancing walking. The role of the surgical leg in front of you is in the back

It's good to do it alternately one by one because there are.

When the operated leg is in front of you, care must be taken to ensure that the weight is accurately loaded,

When the operated leg is in the back, push your heel, and at the same time, apply strength to your calves and thighs

You have to pay attention. It might feel awkward because it doesn't work as well at first as you think.

(2) Move your weight to the side

When you move your weight to the side, not only your buttocks go to the side, but also your torso to the toes,

It allows strength to fit in the thigh. It is recommended to do both sides of this work as well.

2. Minisquat

We start with a mini squat lightly to prevent muscle weakness and improve the function of the quadriceps after surgery.

The way to exercise is to sit a little bit with the target on the hip side so that it's not too low and pull your hips back

Here we go. Repeat sitting and standing up until your hips touch the target slightly.
It's better to start less and gradually increase the range of exercise without overdoing it at first.

At first, it's hard for your legs and you might have some pain

It can also be tilted to the other side.

So, to minimize this phenomenon, you should look in the mirror or ask others to do it

It's a good idea to ask them to look at it, and if it doesn't work, I feel like I'm putting weight on one side of the surgery

Try it.

(It can cause pain during exercise, but it can't be without pain during rehabilitation

It's okay if the pain is slightly intrusive. Subjectively, when the pain hurts the most is 10, it's okay to have about 3 points of pain, but if it hurts more than that, stop working
Take a break and do it.)

3. a heel lift

This exercise is to make your feet 11 and then stand shoulder-width apart and lift both heels.

It allows muscle contraction to occur in the front of the calf and thigh when lifting the heel.

If you not only apply strength to your calves, but also to the front of your thigh, it helps a lot with the extension of your knee
It is possible.

4. With an elastic band on the back of the knee, the temple

This exercise involves tying the elastic band in a cylindrical shape in a fixed place and hanging it on the back of the operated knee

Make it tight. Then stand shoulder-to-shoulder, lift your heels slightly, send your knees forward, and then put your heels back on the floor, flexing your thighs and stretching your knees.

At this time, resistance is created due to band elasticity, and the thigh is exercised.

The precaution is to send the knee forward until the elasticity of the band remains slightly

Extend your knees. 1 set 10 to 15 times, 3 to 4 sets

If you get hurt while doing sports activities, you will want to recover as soon as possible and work out again.

However, I hope you don't feel like it in a hurry and come back after taking care of your body step by step from the initial rehabilitation.