7weeks after my ACL reconstruction

Muscle Development Above the knee...


Goals From the 7th Week to the 12 week:

Early sports activities can be started and patients can often begin light jogging, cycling outdoors, and pool workouts. Side-to-side, pivoting sports -- such as basketball, soccer and football -- must be avoided.

Toward the end of this phase, some athletes can begin shuttle runs, lateral shuttles and jumping rope.

14 July Wednesday:
_Gym_
[•]1hour 40mins Fat Burn on Exercise Bike
[•]Mat_hamstring curls/stretches
[•]Bosu Ball_Balancing &light squatting
[•]10mins Cardio Step Machiine

15/16 July :No gym
~i was busy studying,didn't have time to take out to gym.
~with not going to gym for these two days, I definitely feel a decrease in my leg strength. The knee joint moves,feels unstable,feels like swelling has built up ,there's pressure in the joint (watery and it 'squishes' when knee bends)
~I have to flex my muscles when I walk -'Tell them' to work for me to bend the knee ,otherwise it doesn't feel sore... Strange feeling : forcing my Leg's muscles to contract when I walk, so my knee feels more stable.

17 July Saturday
~none~

18 July Sunday
~Gym:
40mins Cardio:Exercise bike
10mins Cardio:Step maxchine (80floors)
Tredmill = 500m in 4mins. :)

Mat
*Stability Ball- ab workout
*Hamstring stretches
*Balanacing and manueveing ball,whie on it straight /sideways/half body &Full body
*Medicine Ball for triceps and lats /biceps
*Quad Press (Left Leg Only):
7,5kg : Toe up:15 reps , Toe out 15reps , Toe in :15reps
15kg : Toe up:15 reps , Toe out 15reps , Toe in :15reps
*Ab-crunch : on 30kg & 40kg =3sets of 20 each

19 July
*: 20mins Cardio:Step Machine
*: 20mins Fat Burn Cycle
*: 1km RUN on tredmill !!! (Whoohoo!!)
*: Bosu Ball -> Balancing &light squatting
1 legged Balance
1 legged squats
'Heel-toe -Heel-toe' in squat position

*: Quad Press (Left Leg Only):
7,5kg :Toe up:20 reps , Toe out 20reps , Toe in :20reps
15kg :Toe up:20 reps , Toe out 20reps , Toe in :20reps

20 JULY
FIRST ROAD RUN , JUST OVER 1km
~GYM:

*: 20mins Cardio:Step Machine
*: 20mins Fat Burn Cycle
Mat Work: Abs stability Ball &Medicine Ball,crunches
Hamstring Curls
Stretches
'Bosu'Ball, light squats