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Phase iii is outlined as:
- May progress when the person has full ROM, no effusion or pain. Continue to normalize gait.
- Goals of:
- Running with no pain or swelling, hopping without pain, swelling or giving way.
- Straight line Running, no cutting or pivoting.
- Lunges, sort cord or theraband, resisted hamstring curls.
I am super excited to have reached this phase, and I can say that I am feeling the burn! The "exercises" I had in the previous phases were to get back ROM and straightening, but now it feels like I am starting to strengthen my quads and hams. It's a great feeling which I haven't felt in my leg for almost a year now!
I have also been cleared to go to the pool, which is something I love. It's great for my leg, but also my arms and back too! Of course it's freestyle and flutter kicking only, no whip-kick. But I am okay with that. Me and the flutter board are going to become good friends in the coming months. Looking forward to testing out my Polar V800 in the pool too!
Below are my current exercises.
Right now my red theraband is my buddy, I take it everywhere, and try to sneak in my exercises with that where I can. Working full time definitely makes this physio process a lot harder! Dedication and motivation are key, otherwise it's an even longer road.
I also setup a spreadsheet to keep track of these exercises, including the number of sets and reps. For this phase, strengthening and control, here is the table.
| ACL Post Op Rehab - Phase III - February 18 (Strengthening and Control) | ||||||
| Bike: 30 minute warm up | ||||||
| AAROM Knee Extension w/ TENS: 10 minutes | ||||||
| AROM Flexion Prone Knee Bend: 10 reps x 5 sec hold | ||||||
| Step-up Forward: 2 sets x 10 reps w/ red band | ||||||
| Squats: 2 sets x 10 reps w/ red band | ||||||
| Leg press: 2 sets x 10 reps @ 113 lbs | ||||||
| Hamstring Curl: 2 sets x 10 reps @ 10 lbs | ||||||
| Clams: 2 sets x 10 reps (3 sec hold) w/ red band | ||||||
| Static Lunges: 2 sets x 10 reps | ||||||
| Bridging: 2 sets x 10 reps (3 sec hold) w/ heel raise | ||||||
| Sidesteps: 3 sets x 10 reps w/ red band | ||||||
| Lane Swimming: Front crawl / flutter kicks only, no whip-kick strokes | ||||||
My goal now is to gain strength in my quads and loosen up the hamstring, which is super tight, through the above exercises. The pool should be a great way to do this, swim pass here I come! Once I get some strength and more control, I hope to progress to running by the time spring comes around!
Until the next post,
Steph
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