ACL Workout
I am speaking strictly out of personal experience here, and you should most definitely take the advice of your doctor and/or physical therapist over this post…but I am writing what has helped me the most in my “post ACL reconstruction” workouts.
A brief history, I’ve had three knee surgeries for three issues: a left ACL tear, a left bucket-handle meniscus tear, and a right ACL tear. Both ACL reconstructions were done with my own hamstring tendons from the same side leg.
All three surgeries went well, but over the years I can tell (and was later proven through a MRI) that the reconstructed ligament from my earliest surgery had stretched. Because of this I take extra care to understand my workouts and determine which ones work the best at maintain and increasing my stability. The exercises that I find work the best for me and my knees are:
- Two-armed kettlebell swings
- Lunges (light weight, high reps)
- Single legged body squats on BOSU ball
- Hamstring curls
- Razors – kneeling with a partner holding your ankles down as you slowly lower your chest to the ground…i.e., using your hamstrings to slow the motion.
- Hamstring curls – laying on your back and resting Swiss ball under your heels, push your pelvis into the air, and roll the Swiss ball into your glutes.
- Front squats (light weight, high reps)
- Inner/Outer Thigh
- Side leg raises
- Abs – with a focus on planks
(I completely avoid leg extensions at all costs. I wouldn’t even recommend leg extensions to those without knee problems. The sheer tension on your knee throughout this workout puts tremendous stress on vulnerable tendons.)
By completing this list of exercises on my standard leg day, not only do I get a phenomenal workout, but I also have dramatically increased my knee stability. This has been absolutely crucial as I love remaining athletically active, particularly in Brazilian Jiu Jitsu.
![1RM = w \cdot \frac {36}{ \left ( 37 - r \right ) } = \frac{w}{ \left [ \frac{37}{36} - \left ( \frac{1}{36} \cdot r \right ) \right ] } \approx \frac{w}{ \left [ 1.0278 - \left ( 0.0278 \cdot r \right ) \right ] }](http://upload.wikimedia.org/math/d/b/b/dbb8a1f1d86226feb4f12a3364c43a8d.png)
Enroll your recipient in a 5K, obstacle run, or other organized walk/runs. This gift is especially thoughtful if it is given in conjunction with expenses-paid travel plans to an interesting destination. For example, a 5K run through a nearby city or adjoining state, may be a fun gift idea for your outgoing fitness friends.
Travel Fitness Pack – If your friends like to remain fit, but their job requires extensive travel, consider travel-friendly fitness gear. For example: fitness bands, ab wheels, jump ropes, and suspension trainers are all great, compact fitness tools.
High End Supplements – if you happen to know what supplements your recipient takes regularly — investigate high-quality versions of the supplements on their list. I like many others, enjoy supplementation, but don’t often splurge on the highest quality versions. A high quality multi-vitamin, fish oils, or protein powders are good options if you are uncertain of the supplements your recipient takes.
Unorthodox Fitness Trial Memberships – for those friends who enjoy exploring creative fitness outlets, consider signing them up for short-term memberships to new activities. For example, jiu jitsu, boxing, kickboxing, yoga, pilates, and adult sports leagues are available in nearly all medium-to-large sized cities.
Fitness Apps – there are a lot of great fitness apps out there, but most people don’t splurge on the paid version. Instead most opt for the ad-laden, or feature depleted free versions. Consider exploring which free-fitness apps your recipient already has and buying the premium version. For the braver gift givers, consider sending an app they haven’t even tried.
or other types of suspension training gear.
! Do you need help determining an appropriate weight to gift? Check out Functional Strength Lab’s – 
. These are incredibly affordable and great ideas for recipients who travel frequently. A full body workout is entirely possible and space efficient when in a pinch using resistance bands
– body weight exercises are incredibly effective and usually safer than many free weight workout options
– incorporating a balance component to any standard workouts only serves to make the workout more functional. For example, try repping out more than five single leg squats on a BOSU. I dare you.
– Assuming your recipient has enough space, battle ropes are a phenomenal builder of functional strength. Battle ropes create and excellent cardio and strength hybrid workout
growing in popularity recently, and was wondering if they were worth the seemingly exorbitant price? I’ve found plastic ones less that 15lbs that are still in the $50-$70 range. When I watch the videos on YouTube, it seems like massive chunks of the workout are entirely momentum-based, and focused on flexibility rather than strength. Before I shell out any money for these, I want to know if club bells have worked for any of my readers.
