23 Weeks post ACL (thurs 11NOV to WED 17NOV)

11 Nov Thurs
*1 hour fat burn stationary bike
Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*Quad press L&R (3sets 15 - 45kg, 52,5kg & 60kg)
Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*Ball squats (-3x sets 15 reps-elastic on knees )
=
*stretches /quads&hamstring
_________________
12 Nov Fri
*Cardio 171bmp 20mins Airwalker
*DeadLifts 15 each leg

*Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*BOSU squats (-3x 10secs holding -elastic on knees )
*Stability Ball - hip raises (x 10 )
*Stability Ball - Hamstring (alternate leg raises ,hips up , hold leg forward x 10 each leg)

*Lats 15 reps (30kg)
*pullups 15 (50kg assisted)
*Balance on 1 leg L & R ( 3 sets of 20secs eyes closed )
____________
SAT 13 NOV
150m swim - varying strokes
____________
SUN 14 NOV
*Trail Run 5km's
4running exercises:
3sets sideways running
**=
(1set = Sideways L ~10steps,Sideways R ~10steps, :Alternating 3 times)
**
Run backwards 2x 100m's
**
Verticle Jumps X 30

22 Weeks post ACL reconstruction

Thurs 4 Nov
*10min stationery bike level 13 (out of 25) 118-122bpm
*20mins Step Machine fat burn
*Quad Press:
L&R -3x sets 15 reps( 45kg & 52,5kg & 60kg

Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*Ball squats (-3x sets 15 reps-elastic on knees )
*Stability Ball - hip raises (-3x sets 15 reps)
*Stability Ball - Hamstring (alternate leg raises ,hips up , hold leg forward)
*Crab walk :elastic on knees
(L)4 sets 10 steps , (R)2 sets 10steps

_________________
SAT 6 NOV
*Bike *Fat Burn(117-120bpm)

*DeadLift 2 sets 15 L &R

*Verticle Jumps x 20

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15

•Squats on Bosu
Elastic around knee -Open knees (3sets of 15)

***
HAMSTRING CURLS
R& L : 3 set 15 ( 10kg )
L only: 3 sets 15 ( weight: 5kg )

*Towel stretch
*Heel to butt stretch

*Wobble Board -1 Leg- 2 x 30secs each balance

_________
Sun 7 Nov
4km trail run.
*Verticle Jumps x 20
5 sets 10m backwards running
5sets sideways skipping (L&R) 10m

_____________
Mon 8 Nov
5km trail run
*Verticle Jumps x 20
5 sets 10m backwards running
5sets sideways skipping (L&R) 10m

1hr Stationary bike- fat burn (117-122bmp)
*Towel stretch
*Heel to butt stretch

Stability ball-
~ 2 legs on ball - bridge (hip raises x 15)
~ bridge - 2 feet on ball , alternate leg raises (straight leg) 10 each leg

_____________
WED 10 NOV OFF

21weeks post ACL reconstruction- Month 5- (wed 27 Oct - tues 2 Nov)

WED 27 OCT
*Jog 3kms - alternating side shuffles , skipping , "wide legged running" , and side stepping.
__________
Thurs 28 Oct
Swim 100m
__________
FRI 29

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15

•Squats against the wall- Ball
Elastic around knee -Open knees (3sets of 15)

***
HAMSTRING CURLS
R& L : 3 set 15 ( 15kg )
L only: 3 sets 15 /10 /7reps ( weight: 10kg )

Quad Press
3 sets 15 reps ( weight: 52,5kg &60kg & 60kg )
***

Ball work(hamstrings)
L & R (2 sets of 10 -balancing on alternate legs )
____________
Sat 30 OCT
*Swim 200m
*20pushups

•Airwalker: FAT BURN (117-122bpm) 20mins
SUPER CIRCUIT:
Between weight resistance machines:
1) using step up, jump off on and off- fwds and bckwards.
2) Stepping up and sideways (left and right alternatively)
3) running up the stairs and down
4) hopping on and off the step both feet

HAMSTRING -BOSU BALL
BOSU Ball Side Squats and Hops
Side to side squats on a bosu ball involve stepping off to the side and doing squats with one foot on the ball and one on the ground.3 sets 20 (alternate L and R)

Read more: How to Do Bosu Ball Side to Side Squats: How to Do Bosu Ball Exercises | eHow.com http://www.ehow.com/video_2280465_do-ball-side-side-squats.html#ixzz13v7jLX48



Lunges. with weights in hand:
Alternate legs : Leg 3 sets 20


•Squats against the wall- Ball
Elastic around knee -Open knees (3sets 15)
____________
Sun 31 Oct

•Airwalker: FAT BURN (ave. 126bpm) 20mins

SUPER CIRCUIT:
Between weight resistance machines:
1) using step up, jump off on and off- fwds and bckwards.
2) Stepping up and sideways (left and right alternatively) -Quick moving-
3) running up the stairs and down
4) hopping on and off the step both feet

Quad Press
3 sets 15 reps ( weight: 45kg & 52,5kg &60kg)

*Bosu Ball Side to Side Squats
(From one Bosu to next not touching the ground!)

_______
MON 1 NOV
*Trail Run 4km's

20 Weeks after ACL reconstruction (Wed 20 - Tues 25 OCT)

Wed 20 Oct

•Airwalker: Cardio (140-160bpm) 20mins
•Super Circuit (50mins)
Including- Step (jump up down then backwards up and down)
•Tredmill 20mins
~2mins walk(6.5) & 2mins run(10)~ alternatively
•Squats against the wall- Ball
Elastic around knee -Open knees (2sets 10)
__________
Fri 22 Oct
40mins Cardio

HAMSTRING CURLS
LEFT ONLY
3 set 10 , 5 , and 10 reps ( weight: 10 , 15 and 10kg )

Quad Press
LEFT ONLY
3 sets 15 reps ( weight: 45 kg & 52,5kg )
***
Calf press
LEFT ONLY
L )3sets 15 reps ( weight: 30kg )
***

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30


•Squats against the wall- Ball
Elastic around knee -Open knees (3sets 15)
___________
Sun 24 Oct

•Tredmill 20mins
~2mins walk(6.5) & 2mins run(10)~ alternatively

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30

•Squats against the wall- Ball
Elastic around knee -Open knees (3sets of 10)

***
HAMSTRING CURLS
R& L : 3 set 15 ( 15kg )
L only: 3 sets 10 reps ( weight: 10kg )

Quad Press
3 sets 15 reps ( weight: 45 kg & 52,5kg &60kg )
***

Ball work(hanstrings)
L & R (2 sets of 10 -balancing on alternate legs )

19 weeks after ACL reconstruction 13 OCT - 20 OCT

13 OCt
Fat Burn 40mins Ex-Bike

Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Calf stretch
Bridging gym Ball
Whole Body Stabilization gym ball
Lunges (2sets 15 right leg , 3 sets 15 Left leg)
***
Quad Press
2sets 15 reps ( weight: 45 kg & 52,5kg )
***
Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 2 set 15 reps ( weight: 5kg )

_________________
Thurs 14 Oct
Step machine 10mins Cardio (13/25 effort)
Ex-bike 15 mins Fat burn (117-120bpm)
Ex-bike 5. mins Cardio (140bpm)
Tredmill: 10mins
•1min walk (effort 6.5) alternate 1min jog (effort 9.5)

-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

***

Quad Press
2sets 15 reps ( weight: 37,5 kg & 45kg )
***
Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 1 set 15 reps ( weight: 5kg )
L ) 1 set 5 reps ( weight: 10kg )


Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15


Hib flexor/quad stretch
Calf stretch
____________________
Fri 15 Oct
•Airwalker: Cardio (140-160bpm) 20mins
•Tredmill: 10mins
= 1min walk (effort 6.5) alternate 1min jog (effort 9.5)

Quad Press
2sets 15 reps ( weight: 37,5 kg & 45kg )
***
Calf press
R )2sets 15 reps ( weight: 30kg )
L )4sets 15 reps ( weight: 30kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 1 set 15 reps ( weight: 5kg )
L ) 1 set 5 Reps ( weight: 10kg )

Ab. Curl: 3 sets 10 reps ( weight: 35kg )
Overhead pullover - 3 sets of 10 ( weight: 37,5kg)

Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Bridging gym Ball: Lift alternate Legs :stabilize (tight hamstring and glutes and hold leg straight - 10secs each ) -once-

_________

16 Oct
Stationary Bike : Fat Burn 40mins (117-122bpm)

Quad Press
3 sets 15 reps ( weight: 45 kg & 52,5kg & 60kg )
***
Calf press
R )2sets 15 reps ( weight: 30kg )
L )4sets 15 reps ( weight: 30kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 2 set 10 & 5 reps ( weight: 10kg )

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30

-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (15kg)
L"Leg 4 sets 15 (15kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (15kg)
L"Leg 4 sets 15 (15kg)


Lunges (2sets 15 right leg , 3 sets 15 Left leg)

Stiff one legged Deadlift (3kg weights in each hand) :
Left Leg : 4 sets 10
Right Leg: 2 sets 10

Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
_________________
Sun 17 Day Off
____
Mon 18 Oct
•Airwalker: Cardio (140-160bpm) 20mins
1 hour Stationary Bike : Fat Burn 40mins (117-122bpm)
•Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
•Super Circuit (50mins)
No Quads / No Hamstring weight resistance :I am very stiff. So badly so ,that I feel I am walking with a limp??
:I made a physio appointment for tomorrow appointment

___________
Tues 19 Oct
*7:30 Lynette Physio
__________

week 18 ( 4mnths) post ACL reconstruct

Tues 5th
Cardio 15mins Ex-Bike
Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Calf stretch
Bridging gym Ball - 5 seconds max balance on each Leg .
Whole Body Stabilization gym ball

***
Quad Press
2sets 15 reps ( weight: 45 kg &52,5kg )

Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 1 set 5 reps ( weight: 5kg )

______________________________________
Wed 3rd Oct
Cardio 15mins Ex-Bike
Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Calf stretch
Bridging gym Ball
Whole Body Stabilization gym ball
Lunges (2sets 15 each leg)
•left leg 1set 15 extra
Stiff one legged Deadlift
***
Quad Press
2sets 15 reps ( weight: 45 kg & 52,5kg )
Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )


HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 1 set 10 reps ( weight: 5kg )

_____________________________
Thurs 7 Oct [DAY OFF TOO STIFF]
FRI 8 Oct [Still very stiff , but at gym]
Stationary Bike:
Fat Burn : 40mins HOUR 117-120 bpm

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 2 set 15 reps ( weight: 5kg )

Lunges: 2 sets 15 R. Leg
4 sets 15 L. Leg
Dead Stiff 1 -Leg Lifts- Hand weights
• 2 sets 15 R. Leg
•4 sets 15 L. Leg

No Core Stability Ball
Abdominals: 3 sets of 10(35 &45 & 50kg)
Lats. 3 sets of10 ( 30kg )

_____________________
FRI 8 Oct
20mins Cardio
-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 2 set 15 reps ( weight: 5kg )

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15


Hib flexor/quad stretch
Calf stretch
Bridging gym Ball
Whole Body Stabilization gym ball

__________________
Sat 9 Oct
20mins Cardio

-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

Hamstring Stretch _ (towel on foot) 30secs each foot

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15


_________
Sunday (Horse Riding only) No Gym

I feel like this coming week is bringing great promise for my exercise program. I'm feeling motivated /strong. I have adjusted my diet , adding more essential fats. I also feel I hit a dip in my training / a block because my body was not as healthy as it shoud be _ I was "too health" conscious and cut out too many fats to get my fat % down. Which at its lowest beginning Sept = 13.9%.


_________
Monday 11 Oct
Stationary Bike: 50mins (fat burn 117-122 bpm) & 10mins Cardio 130-142bpm

•Hamstring stretch(towel) 1min p/leg
Hib flexor/quad stretch (heel on L"Leg nearly touching glut - 5 degree difference)

Bridging gym Ball - 10 seconds max balance on each Leg .

Whole Body Stabilization_press up 1min

Quad Press
3sets 15 reps ( weight: 45 kg & 52,5kg &60kg)

Calf press:
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )


HAMSTRING CURLS:
R & L )2sets 15 reps ( weight: 15kg )
L ) 2 sets 15 reps ( weight: 5kg )

Upperbody:
Lats pullover 2 sets 15 (37.5kg)
Bicep Curl 2 sets 10 (10kg)
Verticle row 2 sets 10 (37,5kg)

PHASE IV (4-6 months)

Return to Practice Progression 120 -150 days

a. Gym and PT (see table 2)
b. Pool and Swimming progression 1 hour Including Aqua jogging with
Buoyancy vest (table 1)
c. Continuation of Bike 1hr/day with progression of time, load and speed
d. Stairmaster, Elliptical to enhance cross training diversity.
e. PEP program to start as a 15 -20 minute warm up 3x /week to all field
training, all elements (See ACL Prevention Program)
f. Run and Sprint Box progressions on field or court. Start at 15 minutes.
Box at 10 yards lengthening to 40 yards. You must be able to sprint box
both ways by 120 days. Once you are at full speed on the box drill,
then you may begin to return to practice as outlined below. You must
continue box on daily basis even though you transition back into
practice!
g. Practice criteria and on field progressions non-contact drills only
during practice x 28 days
h. Practice May play criteria on field progressions contact drills only
during practice x 28 days once safely and effectively passed non-contact
drills
II. Return to Play/Practice/Compete Progression 150-180 days
a. Gym and PT ( see table 2)
b. Pool and Swimming progression 1 hour Including Aqua jogging with
Buoyancy vest (table 1)
c. Continuation of Bike 1hr/day with progression of time, load and speed
d. Stairmaster, Elliptical to enhance cross training diversity.
e. PEP program (See ACL Prevention) to start as a 15 -20 minute warm up
3x /week to all field training, all elements
f. Run and Sprint Box progressions on field or court. Start at 15 minutes.
Box at 10 yards lengthening to 40 yards. You must continue box on
daily basis even though move into practice!
i. Continue on field progressions contact drills only during practice
x 28 days. Once you have safely and effectively passed contact
drills then you are ready for competition progression, can
progressively start games 15 minutes, 20, 25, 30. Up to 90 minutes
by 180 days. Full release when one can play 90 minutes with
comfort.

 3 L's of ACL Injury Prevention on the field: 

1) Soft Landing following jumps at all times. 

2) Stay Low while running at all times.

3) Keep your knees in Line with your feet at all times.

Table 2 – In Physical Therapy REHABILITATION PROTOCOL

Massotherapy:
• Draining massotherapy of knee and calf
• Decontracting Massotherapy of the quadriceps and ITB
• Decontracting Massotherapy of the hamstrings muscles starting from week 2-3 (patients treated
with autografts, paying attention to the harvesting area), or starting from week 1 (patients treated
with allografts).
ROM exercises and joint mobilization:
• Passive mobilization of the patella
• Manual and self assisted passive mobilization in order to improve flex-extension
• Posterior chain stretch on the wall
• Active mobilization using a stationary bike (improving ROM as much as possible) or sliding the
heel on the wall or following an imaginary path while lying on the bed
Stretching:
• Hamstrings
• Triceps surae
• Quadriceps (when a 130° flexion is reached)
• Ilio-psoas
• Tensor fasciae latae
• Postures for the posterior muscular chain
Strength recovery:
• Electrostimulation (even with co-contractions)
• Quadriceps/hamstrings co-contrazctions
• Hip Flexors, adductors, abductors and extensors with weights and tubing
• Soleus with tubing
• Knee flexors starting from week 4-5 (patients treated with ST-G grafts) or from week 3 (patients
treated with PT grafts)
• Closed Kinetic Chain exercises:
o Leg press with elastic resistance from week 2-3
o Leg press with weights, wall slide, step-up from week 4-5
• Open Kinetic Chain exercises:
o Last 30° knee extension (VMO) performed with natural weight from week 2-3, then using
weights (from proximal to distal position)
o Leg extension ROM 90-40° from week 5
• High velocity isokinetic training (limited ROM ) from week 6
• Full weight-bearing exercises:
o Plantar flexion of the foot with full weight bearing in eccentric-concentric mode
o Knee movement control exercises (varus-valgus) lateral step-up like
o Strengthening exercises for trunk and deep abdominal muscles (core stability)
o Eccentric control exercises with natural weight bearing using differents motor patterns
Proprioception:
• Walking using a correct gait cycle
• Exercises with proprioceptive board without weight bearing (bi and monopodalic) progressively
increasing weight in stand position
• Bipodalic and Monopodalic stops on bouncer
• Proprioceptive paths
• Proprioceptive exercises for trunk muscles (core stability)
Sport specific and skill exercises:
• Running and skipping on bouncer
• Bipodalic and monopodalic jumps on elastic leg press (plyometric exercises)
• Aerobic training: stationary bike, stepper, cross trainer, running on treadmill at slow speed
• Sport spcific exercises using equipment specific to sport of desired return

Rehabilitation


Criteria to Advance to Phase IV
Regularly completing isotonic strengthening program in supervised physical therapy
Starting to transition strengthening activities to local gym or athletic team’s weight room
Approximately 70-80% strength vs. contralateral (uninvolved) lower extremity
Demonstrates appropriate control of knee with neuromuscular retraining exercises in the physical therapy clinic





Rehabilitation


Phase IV- Advanced Functional Activities (10 weeks- 6 months)
The primary goal of the fourth phase of rehabilitation is to prepare the athlete for return to sport. Running, cutting, and jumping are near universal requirements of the sports in which athletes most often tear their ACL’s.
be cognizant of other tasks which are important parts of the sport to which the athlete hopes to return
&ladder drills or other simulated running tasks, then advance to interval jogging.
Once 70-80% of their pre-injury speed, cutting drills begin.
&Land based jumping, jumping up to a box and/or completing all plyometrics activities by landing on two legs

Week 17 Post ACL reconstruction

WED 22-FRI 24sept ~Rest~

Sat 25 SEPT
~Super Circuit Gym_ all major muscle groups~
~10mins Step~

Mon 27 September
GYM:
1.20min Fat Burn Exercise Bicycle
Mat Work: stretch,hamstring,calf raises, Boso ball, squats

Tues 28 Sept
Gym:
1.20min Fat Burn Exercise Bicycle
Mat Work: stretch,hamstring,calf raises,
Resistance Training:
=Lat Pull Down 30kg (5reps) 37 .5kg(10reps) 45kg (2 x sets of 5reps)
=Bicep Curls 7,5kg (3 sets of 10)
=Tricep machine (1 set 10reps :15kg & 1 set 20kg : 10kg)

WED- 29 Sept
-flu hit me , not able to train

THURS- 30 Sept
_Day in bed_

FRI- 1 October
_Day indoors , better , but chest not yet recovered, no training

-4months-Week 16 After ACL reconstruction ...

Wed 15 Sept
SAT 18 Sept
~TEAK PLACE~
Trail Run 14 Km - 1hr 40mins

SUN 19 Sept
~Trail 3km -loosen up~

Mon 20 Sept
~Trail 7km ~ +-1hr

Tues 21Sept
~Fast Trail~Short&Fast run~3km in 10mins

Week 15 (7Sep-14Sep)

I did no riding /running -
Sick in bed:(

14 Weeks Post ACL Reconstruction

WED 1st Sep
THUR 2nd Sept REST DAY
FRI 3rd Sept
~20mins ex bike
~Quad press: 15kg (3 ( toe up /in/out ) sets of 20)
22.5kg :(3 ( toe up /in/out )sets of 10)
~Shoulder Press - 22.5kg 3sets (10-5-5)
~Lat Pull down - 30kg :1set 20 & 37,5kg: 2 sets of 10
~Verticle Row : 30kg : 2 sets of 20 & 37,5kg :1set of 15
~Ab Curl Machine : 3sets of 10 on =35kg & 40kg and 45kg
~Hamstring Curl-Machine : 10kg and 10kg and 15kg ( 3 sets of 10)

Worked 3 horses- Schooling (2hrs total) no jumping


SAT 4 Sept
~19kg~ TRAIL RUN - 2hrs !
Wonderful, pushed myself!

Sun 5September
~Rest Day from running~
~Rode 3horses -2hrs~

Mon 6 Sep
~Rode 4 horses 3hrs~
~Interval training over 3km's~
Fast Sprints -very tiring

Tues 7Sep
~gym:
~Super-Circuit (all muscle groups no running in between)
~Exercise bike 10mins Cardio HOUR:155-166
~Step Machine :5mins Cardio (HOUR:155 -166)
I twisted my knee yesterday-stepped skew on a brick-its a little sore.

13 Weeks Post ACL reconstruction

Wed 25 Aug
~Run_ Faster 4km

Thurs 26 Aug
~No run
~GYM;
Cycle effort 10 on fatburn
•Lat pulldown- 20reps on 22,5kg
10reps x 2 sets on 30kg

•Lat pullover- 20reps on 22,5kg
10reps x 2 sets on 30kg

Usual ab's and stability ball-stretches /lifts

Fri 27 Aug
~run&gym day off
~Rode horses lightly~

Sat 28 Aug
~Trail Run= 15kg at Teak Place ,decent run, very enjoyable!
**FIRST LONGEST RUN**

Sun 29 Aug
~Rode 3 horses~
~No run~
~No gym~

Mon 30 Sept
~10km Trail run~
*Fastest run for that length 1hr 5mins**

12 Weeks After ACL reconstruction

18 Aug
~Gym~
1hour exercise bike (level 6) fat burn
Lats pulldown - 22,5kg (3sets of 20)
Vertical Rower - 30kg (3sets of 20)
Quad press (left Leg) :
7,5kg 3sets of 20
15kg. 3sets of 20
22kg. 3sets of 10

19 Aug
~Horse Riding~2 horses schooling walk out (2hrs)

20 Aug ~rest~
My leg is VERY tired and stiff,better on the 21st (Friday)

21Aug Saturday_
I rode 1 horse lightly,and it was not feeling great.
I went for a Run :
10km - 1hr 5mins ! Trail;'"" WOW!! WAS great!
After feeling pretty bad,because I was not able to run the past two days ,this day made me very happy!
Endorphins I Love you!!!!
******
en·dor·phin⁠ (ĕn-dôr'fĭn)
n.
Any of a group of peptide hormones that bind to opiate receptors and are found mainly in the brain. Endorphins reduce the sensation of pain and affect emotions.

[ENDO(GENOUS) + (MO)RPHIN(E).]

22 Aug Sunday_
My left leg is very stiff today:
I have come to gym to cycle it out _
=1hour fat burn
=Core work, pushups (3sets of 10),Hamstring curls, triceps ~medicine ball.

23 Aug-MONDAY
~TRAIL RUN- 1hr20mins ~12,2km !!

24 Aug -Tues
Trail Run- slow 5km's

The 10 week mark, after ACL reconstruction

Wednesday 4th
~Trail run 5km
Thursday 5th Aug
~none

Fri 6th Aug
~Trail run 3km (interval training)
~Squats (x2 held for 15secs)

Sat 7th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
~run up &down 3flights of stairs
~5lunges per leg

Sun 8th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
=stretches
=~run up 3flights of stairs

Mon 9th Aug
~Road Run in 51mins = 7.4km

Tues 10th Aug
~Farm Run 50mins = 6,3km
~Lunges x 5 each leg
~Squats holding 20seconds +arms up straight-low- X2
(Was a great day,time to get into the gym &do weights again)

The 11 Week Mark after ACL Reconstruction

Wed 11th Aug
~gym
•Cardio -Stationary Bike = 10mins H.R= <150bpm
•Quad press -
##Left leg:
*7,5kg straight foot:20 ,toe in: 20,toe out: 20
*15kg straight foot:20 ,toe in: 20,toe out: 20
*22,5kg straight foot:5 ,toe in: 5,toe out: 5

##Right Leg:
*15kg straight foot:10 ,toe in: 10,toe out: 10
~Hamstring stetches

~Thurs 12th Aug
RUN (1/2road , 1/2 trail) : 8km
=1hour 10mins

FRI 13th Aug
~TRAIL RUN :6km : 50mins

Sat 14th ~OFF DAY~

Sun 15th ~Day Hike~ + 12km

Mon 16th *Aug
~8km~ 1/2 trail , 1/2 road= 1hour 10min
~Was great!But I am exhausted tonight.

Tues 17th *Aug
~Rode 2 horses_very tiring : 1hr 30mins !
~No run: too stiff!

The 9 week mark, after ACL reconstruction

(Wed 28- Fri 30July: I've been on a course-no time for gym!)
~Thurs 3500 Steps
~Fri 4600 Steps
~Sat 2300 Steps
~Sun 6500 Steps
~Mon 11600 Steps

~Tues 6300 Steps
•AND 3km RUN•

8 Weeks POST ACL Reconstruction

21 July ! Wednesday
Today after yesterday's first road run,I don't feel sore,my knee feels great.
At first I thought maybe I'll cycle today ,give my knee a break....
The road was calling me: so I ran just over 1km...
I went to gym:
10mins super cardio on step machine ,but I couldn't keep my eyes off the tredmill..... So..On the tredmill= I ran 2km !!!!
Praise God !! Amen !! Wow wow wow , I'm so ecstatic! And my knee's fine , feeling good,I'm feeling strong !! Wow..

I was smiling all the way!Like I had a huge secret , cos I DID!!

~*: Bosu Ball -> Balancing &light squatting
1 legged Balance
1 legged squats Holding for 15 seconds...
'Heel-toe -Heel-toe' in squat position
~*: Quad Press (Left Leg Only):
7,5kg :Toe up:10 reps , Toe out 10reps , Toe in :10reps
15kg :Toe up:10 reps , Toe out 10reps , Toe in :10rep
~*: Quad Press (Right Leg Only):
7,5kg :Toe up:5 reps , Toe out 5reps , Toe in :5reps

Vertical Rowing machine (22,5kg ) 3 sets of 15 reps
Mat: Ab crunches -stability ball
Hamstring Curls /stretches

22 JULY
~3km RUN (dirtroad)~ Fantastic! I'm really excited , I feel good. My left hamstring is really stiff compared to right one, its just going to get stronger and stronger.

23 July
6200 steps on podometer
~no gym today~

24 July -Saturday-
1 hour Fat Burn (exercise bike)

25 July ~no gym~

26 July
~3500Steps~
~GYM~:
*Exercise bike: 1hour Fat Burn(level8)
Lat pull down: 22.5kg (3x sets of 20)
Lat pull over: 22.5kg (3x sets of 20)
*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 :20rep
~Mat :Hamstring curls

27 July Tues
Morning:
~*Exercise bike: 1hour Fat Burn(level8)*~
•Abs: Ab Curl Machine (4 sets of 20 reps on 30kg)
Stability Ball: using 3kg Medicine. ball, ab crunches . (3 sets of 10)

Hamstring curls/stretches

Afternoon:
~3km RUN~
~2000steps for afternoon, before run~

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

6week mark after ACL Reconstruction

7 July Wednesday
~7800 steps
~no gym

8July Thursday
~2 hours on exercise bike at gym
~'Bosu'Ball,matt , stretches /legraises
~10pushups

BOSU BALL:


9July Friday
~My knee is sore today, it feels as if its 'clicking' . I have to continually 'tell' my leg muscles to contract when I walk to support the joint. It is as if the legs proprioception is not there? I 'd better go to Gym tonight. The legs muscles need to be reminded to work!

10 July *Rest Day, No Gym*

11 July Sunday
GYM:
30 mins cardio on Step Machine
20 Mins Tedmill - walking
30 Mins Fat Burn - Cycle
Mat Work -Push ups, ball work, stretches, hamstring curls
Quad press- (Left leg only)
Toe in : 10 reps 7,5 kg & 10 reps 15kg
Straight foot : 10 reps 7,5 kg & 10 reps 15kg
Toe out : 10 reps 7,5 kg & 10 reps 15kg

12 JULY : MONDAY
GYM:
1 hour Fat Burn Exerise Bicycle
Mat Work:
~Bosu Ball , squats /balancing exercises
~Hamstring Curls using Exercise Ball

Quad Press( left leg only):
Toe in : 12 reps 7,5 kg & 12 reps 15kg
Straight foot : 12 reps 7,5 kg & 12 reps 15kg
Toe out : 12 reps 7,5 kg & 12 reps 15kg

5th Week Mark after ACL reconstruction

30 June 2010 Marked 5 weeks after my ACL Reconstruction

_I went to physio this morning, it was testing as my muscles are stiff from the gymning
We were able to get flexion in knee joint to 5 degress less than the othe leg.

_I didn't walk too much today , 2/3kms in total (podometer)
_i did 1 hour on the exercise Bike : Today I started now pushing it to my Heart Rate Maximun : I could push to 176 , then it took 2mins roughly to return to 117 ( low HOUR within zone for fat burn)
_more stretches for legs /hamstrings etc .. As I am working muscles harder they are getting more stiff &shortening.


1 July
_1 hour on exercise bike 7:30am
& 1 hour 30mins Exercise bike 6pm = 2hours 30minutes total.

2 July
_6pm : 1hour 20mins on exercise bike
_stretches and calf exercises (step work /calf raises)

3 July
_Walking: lots of it at the farm: from 9am - 3pm 4.5km!! Most in 5 weeks !!
_4:30pm. on Exercise bike for 1hour 20mins , fat burn only , no cardio (high heart rate about 140 bmp) While I Watched World Cup Soccer: Ger vs Arg.

4 July
~on exercise bike for 2hours
~Calf raises left leg only
~step streches
~"Bosu" ball squats and balancing



~scar split open as pressure in knee couldn't excape , I was wearing knee brace for suPport. Puss came out , I cleaned with Hydrogen Peroxide 10% Volume,diluted and put absorbent plaster on
~i didn't walk much today




5 July
~4kms walking
~Gym:
Exercise bike 30mins fat burn
Step machine 10mins
Lats pull down : 3 sets of 15 reps on 22.5kg
Pullover : 3 sets of 15 on 22.5kg
Quads press (left leg only ) many sets of 10 reps on 7.5kg
Ab cruncher : 3 sets of 15 on 45kg
Mat work : stretches,hamstring curls , calf raises/stretches
"Bosu" Ball : Balancing and light squats

6July
*2hourse exercise bike
*5mind /500m Run(treadmill)
*Matt work
*Bosu* Ball : squats / balancing exercises / toe up&down &stepping up & down
*leg stretches etc,.
*3800 steos (step counter/ podometer)