Seven Weeks After ACL Surgery

I’m done. I’ve had it. I am ready to get back to normal and get back to CrossFitting. Being a globo gym goer sucks. Alright, in all seriousness I am happy and fortunate that my knee is coming along really well and I am able to do quite a bit of stuff. Box jumps, running, snatches, etc. are still a ways away, however it could be a lot worse!

What was it like?

The first week consisted of:

  • sit in chair
  • elevate leg
  • ice knee
  • flex quad
  • lay on bed
  • eleveate leg
  • ice knee
  • flex quad

Luckily the pain wasn’t bad. The day after the surgery was the worst, as is expected because the anaesthesia wore off, as did the fun pain meds the nurse gave me afterwards. I don’t know what they were, but they were GOOD! I was off the percocet after three days and off the crutches after seven days.

Rehab:

I started rehab five days after the surgery, three days a week for six weeks. Then twice a week for four weeks, then once a week for four more weeks, and then as needed. My recommendation is to find a smaller place where you work with only one physical therapist. I think that would be a better experience. The rehab is challenging. Many of the exercises look easy. Only when you try one do you realize you have zippy for strength in your leg and it’s unstable as all hell. Good times. Do your exercises no matter what. The more often you do them, the sooner you regain strength and the sooner you are back to normal.

Gym Time:

After three weeks i was cleared to go back to the gym and do upper body stuff. Nothing that involved my knee. So I did some bench presses, shoulder work, curls, etc. but decided they really wouldn’t help me get back to CrossFit so I focused on bodyweight exercises like push ups, sit ups, dips, and pull ups. I was also cleared to swim which was a bonus. After the fourth week I was ok’d to do dead lifts and squats, but nothing over 150 lbs. I was also cleared to do leg presses and calve raises.

What’s Left?

My next appointment is the first week in March and at that point I should be allowed to start jogging which I am looking forward too, surprisingly. I know it sounds weird considering how often I vocalize my previous opposition to running. I am really looking forward to running again. Weird.

I also have to continue to work on strengthening the muscles around the knee to increase stability. Lots of band work, muscle flexing, standing on one leg….fun, fun, fun.

I plan on going back to CrossFit the middle of February which will be three months post op. I will not be able to do box jumps or high impact lifts like snatches but I will be able to do the majority of the movements, just not heavy. I am really ready to be back at it. I miss the people and the competition. It will also coincide withy he start of Whole Life Challenge, round two.

My advice is to get it done as soon as it happens. I waited twelve years and that was probably a bad idea. I caused damage to other parts of my knee because of it.

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