2.5 Years Post ACL, need help getting back in shape!

[CarpeD1em500]

Hey guys - I'm new here, and (as you'll read), more of a bball player than skiier, snowboarder, etc., but I found several threads on ACLs in here and I think you have a very helpful community, so hopefully you can help me as well!

To the point:

Had a Patella-based ACL reconstruct (same knee) about 2.5 years ago....felt great for about 2 years, got really lazy, leg got less strong/stable, need to get it back together again...


Longer story:

In August of 2008 I tore my MCL, ACL, Meniscus. About a month later (after my MCL healed), I had ACL re constructive surgery using my patella (same knee as ACL). I was very rigorous with the rehab, training, etc. Was back playing basketball like 6 months later, about 10 months later I felt 80-90% healthy (and was very pleased with this).

About 10 months post-op one of the screws holding the graft in place began pushing its way out of my skin (not fully out, but enough to notice it happening). The doc said come back in 2 months (1 year post op) and I'll take it out. So I did, 2nd surgery in Sept. of 09, no complications at all. Knee felt great, gave it about 2-3 months before I did any serious activity again, was back on the court 4 months later feeling great. I was squatting at this time, deadlifting, etc. etc. Everything felt great.

In April of 2010 I had an emergency appendectomy that took me out of commision for awhile. I realize this is no excuse, but I was graduating college that spring, and between partying / laying low for a bit to recover / getting a job lined up / moving, etc. I stopped being as focused in the gym. I played ball a bit, lifted a bit, but nothing serious.

This went on until about a month ago, when I got invited to a bball league. Naturally I thought I could just jump back in and play my way into shape, but no go. I have about 50% of the explosivity I used to have, can't jump, etc. etc. Its sad (to me) to play, b/c I'm a shell of my former self.

So - I've decided to stop playing for 2-3 months and refocus on therapy for my knee. Here are my problems:

Strength sucks

I have Patella pain when running, cutting, jumping, etc. I'm not sure if this is from patella tendinitis, or just a lack of strength in my quads/hammys that is putting extra pressure on the patella. Maybe its both.

Instability in the knee. I don't think anything is physically wrong, I think this is due to a lack of strength and confidence in the knee right now.

Flexibility is actually somewhat decent, but could be improved.

On the plus side, I'm 6 1 and 195-200 lbs, so I'm not overweight and causing stress that way.




So ... here is where I need help. I'll take the time to dedicate myself and get everything back, but I need to know where to start. Squatting (even just the bar) still feels iffy (some days its good, some days there is pain). One legged squats are laughable. So where do I start?

Should I take time off to rest completely? Should I get on a bike everyday? I assume I should be stretching and icing everyday. Can I use a muscle stim machine?

What are the basic exercises I should start with to gain strength and confidence, before moving to things like squat / leg press?

Sincere thanks for all who can help. My goals are:

*Get back in full basketball form (or at least 90% of it). This means cutting, jumping, sprints, etc.
*Be able to squat and deadlift without concern, and at a reasonable strength level.


If I can provide any additional information please let me know.

[FredsTrees]

Hey guys - I'm new here, and (as you'll read), more of a bball player than skiier, snowboarder, etc., but I found several threads on ACLs in here and I think you have a very helpful community, so hopefully you can help me as well!

To the point:

Had a Patella-based ACL reconstruct (same knee) about 2.5 years ago....felt great for about 2 years, got really lazy, leg got less strong/stable, need to get it back together again...


Longer story:

In August of 2008 I tore my MCL, ACL, Meniscus. About a month later (after my MCL healed), I had ACL re constructive surgery using my patella (same knee as ACL). I was very rigorous with the rehab, training, etc. Was back playing basketball like 6 months later, about 10 months later I felt 80-90% healthy (and was very pleased with this).

About 10 months post-op one of the screws holding the graft in place began pushing its way out of my skin (not fully out, but enough to notice it happening). The doc said come back in 2 months (1 year post op) and I'll take it out. So I did, 2nd surgery in Sept. of 09, no complications at all. Knee felt great, gave it about 2-3 months before I did any serious activity again, was back on the court 4 months later feeling great. I was squatting at this time, deadlifting, etc. etc. Everything felt great.

In April of 2010 I had an emergency appendectomy that took me out of commision for awhile. I realize this is no excuse, but I was graduating college that spring, and between partying / laying low for a bit to recover / getting a job lined up / moving, etc. I stopped being as focused in the gym. I played ball a bit, lifted a bit, but nothing serious.

This went on until about a month ago, when I got invited to a bball league. Naturally I thought I could just jump back in and play my way into shape, but no go. I have about 50% of the explosivity I used to have, can't jump, etc. etc. Its sad (to me) to play, b/c I'm a shell of my former self.

So - I've decided to stop playing for 2-3 months and refocus on therapy for my knee. Here are my problems:

Strength sucks

I have Patella pain when running, cutting, jumping, etc. I'm not sure if this is from patella tendinitis, or just a lack of strength in my quads/hammys that is putting extra pressure on the patella. Maybe its both.

Instability in the knee. I don't think anything is physically wrong, I think this is due to a lack of strength and confidence in the knee right now.

Flexibility is actually somewhat decent, but could be improved.

On the plus side, I'm 6 1 and 195-200 lbs, so I'm not overweight and causing stress that way.




So ... here is where I need help. I'll take the time to dedicate myself and get everything back, but I need to know where to start. Squatting (even just the bar) still feels iffy (some days its good, some days there is pain). One legged squats are laughable. So where do I start?

Should I take time off to rest completely? Should I get on a bike everyday? I assume I should be stretching and icing everyday. Can I use a muscle stim machine?

What are the basic exercises I should start with to gain strength and confidence, before moving to things like squat / leg press?

Sincere thanks for all who can help. My goals are:

*Get back in full basketball form (or at least 90% of it). This means cutting, jumping, sprints, etc.
*Be able to squat and deadlift without concern, and at a reasonable strength level.


If I can provide any additional information please let me know.

Dude. Wow.

Ride a stationary bike for 30-40 minutes everyday, or 4-5x a week. Don't load up your hard meaning creating heavy burns until after 2-3 weeks of riding and stretching. Take a protein supplement right after riding with skim milk. Add a common off the shelf multivitamin. Drink 8 glasses of water a day. Ice if you need to right after working out.

Most acl people get patella pain. I got it. It doesnt bother me, but i don't play bball. When i say it doesn't bother me i mean i feel it but it is not debilitating.

After the second week, start plyometrics. Basically, you need to jump, statically and rythmically.....

You will have some Pain . Suck it up.

The bike is your magic potion, it will strengthen and flush them with lots of blood, it will help you stretch, the protein to recover....and build. Then you can try all your crazy powerlifting stuff.

Ice it, ride the bike and keep working.

[jon gaper]

"After the second week, start plyometrics. Basically, you need to jump, statically and rythmically....." from fred

personally i would wait a hell of a lot longer than 2 weeks into an exercise program to start plyos..........way after squats

[FredsTrees]

"After the second week, start plyometrics. Basically, you need to jump, statically and rythmically....." from fred

personally i would wait a hell of a lot longer than 2 weeks into an exercise program to start plyos..........way after squats

4 weeks after my acl surgury i did plyos of a 1 foot stool. This guys can handle it.

Perhaps the definition is a little limiting, but i mean basic plyos...

[CarpeD1em500]

Dude. Wow.

Ride a stationary bike for 30-40 minutes everyday, or 4-5x a week. Don't load up your hard meaning creating heavy burns until after 2-3 weeks of riding and stretching. Take a protein supplement right after riding with skim milk. Add a common off the shelf multivitamin. Drink 8 glasses of water a day. Ice if you need to right after working out.

Most acl people get patella pain. I got it. It doesnt bother me, but i don't play bball. When i say it doesn't bother me i mean i feel it but it is not debilitating.

After the second week, start plyometrics. Basically, you need to jump, statically and rythmically.....

You will have some Pain . Suck it up.

The bike is your magic potion, it will strengthen and flush them with lots of blood, it will help you stretch, the protein to recover....and build. Then you can try all your crazy powerlifting stuff.

Ice it, ride the bike and keep working.

Thanks. I've been hitting the bike hard, like you said. In terms of plyos though, what do you mean exactly?

Also, how should I regain strength? Are there certain exercises you can recommend?

Thanks (to you and the guy below you...)

EDIT: Also, I hear you about the pain (I went through the pain once, I get it..). My concern is not pain, my concern is differentiating what is positive pain (aka contributing to muscle growth, etc.) vs. negative pain (having a negative impact on my progress).

I could ignore the pain all day but that got me where I was two-3 weeks ago....playing and walking in pain all day. I just need to know exactly what exercises to be doing so I know Im on the right track, regardless of whatever pain comes up.

Hope that makes sense.