ACL Recovery Diary: Weeks 7-12
The recovery journey continues! Here are the next 6 weeks of my ACL rehab 7-12 weeks post operation. You’ll find a selection of exercises from each two week block where you can witness the struggle yourself.
As you all know, I recently underwent ACL reconstruction surgery, and I wanted to share my journey in the form of a recovery diary.
Along with my experience with the rehab, state of mind and progression through the recovery milestones, you’ll once again have running commentary by my super physio, Amy Christie of Six Physio.
If you have'n’t read them already, check out the explainer article for exactly what the ACL is, why it’s prone to injury and what the surgery entails, written by Amy, and my first 6 weeks post-op diary.
Don’t forget! Everyone is different. This is my experience, it is not advice. Always seek out your medical professional.
The Diary
Weeks 7-8
On the upward swing of progress again as the swelling reduced from week 6. Was able to do more at physio and walk up stairs more comfortably and able to go downstairs unassisted (although still carefully).
By week 8, the joint felt quite stiff, but I was able to move around the gym more fluidly. Walking, in general, was much closer to normal than it had been previously.
We were doing a lot of reformer pilates movement, single leg box squats and other single leg exercises. Building more weight into it. An interesting movement that you can see in the video was a step down toe tap which helped me in the "going downstairs" goal. You can see that I was able to do small "steps", but anything deeper was still difficult.
State of Mind
Had a bit of a rough time with my general anxiety, not necessarily knee-related, although that didn't help. I was finding it tough to stay motivated with physio and practice. It felt a bit like there was no end in sight, although I was making progress.
Weeks 7-8 Milestones
Bending: 100-110 degrees Flexion
Straightening: Full Extension
Walking: Walking more normally and conquering downstairs
Amy, The Physio:
Grace was progressing well through range of movement for this stage - it had a habit of getting quite 'sticky', but again this is very normal. The more you do, the more inclined the knee is to puff up - this is your body's way of telling you to slow down. Double leg strength is still key - with small, easy progressions into single leg functional movements. Key aims: normalise classic daily movement patterns.
Weeks 9-10
I started to feel like I could see the 12-week post-surgery milestone and the countdown to holidays began in earnest. During these two weeks I progressed significantly in my confidence of going down stairs. The ability to get a deeper bend in the deceleration movement made a huge difference.
I could activate the muscles around my knee a bit better - glutes, hamstrings, quad. I felt like I got my brain-muscle connection back. Finally!
Outside of rehab exercises, I was starting to be able to do more general strength exercises. This really helped my motivation. I could see the fact that I would be able to properly challenge my knee very soon - a light at the end of the tunnel. Of course, I was still worried about soreness, especially during longer walks.
State of Mind
Again, general anxiety. While I was able to work out a little, I was still frustrated by not being able to properly let off steam in full force. Exercise is an important outlet for me and one of the things I need to manage my mental health. I was close to it, but not close enough. Motivation was still a problem.
Weeks 9-10 Milestones
Bending: up to about 130 degrees Flexion
Straightening: Full Extension
Walking: Walking normally and comfortably but carefully downstairs
Amy, The Physio:
Lack of motivation is inevitable and always plays a role in some way or another in every ACL patient. The key is to have goals and break down the marathon rehab into small manageable amounts. The key points here are keeping rehab engaging and challenging. Daily movement patterns should become a little more the 'norm' now.
Weeks 11-12
Christmas was looming and with that, holiday travel. The plan was to go to Sri Lanka so a lot of exploring and hikes! I was a little apprehensive about being able to move freely, but the knee was feeling much more stable, and I was able to balance better.
I still felt a big discrepancy in strength compared to the other side but so much more comfortable in extension and flexion. I was able to enjoy long walks in the countryside.
In the gym and in rehab, I was comfortable on the bike, split squats were getting better range, and I was able to activate the glutes again. The little muscles were finally coming back!
State of Mind
Mostly nervous about feeling restricted while on my trip. I could see that I was progressing, but I was worried I would be over-doing it abroad and thereby setting myself back. With Christmas coming, I was still dealing with general anxiety as well.
Weeks 11-12 Milestones
Bending: 150 degrees Flexion
Straightening: Full Extension
Walking: All fine walking and stairs - still concentrating though
Amy, The Physio:
Grace was hitting her first big test - Sri Lanka. Lots of encouragement and a focus on what she can/cannot do is important. It's important not to lose sight of your rehab, even when you're not in the physio gym. Ideally, at this stage, range is pretty much there and comfortable throughout the movement. Single leg work has a bigger slice of the rehab now, and we're working through that quad to hamstring ratio.
