Help with an ACL tear

[BoogieMonster31]

Inner Knee Toning

Ok so I'm towards my last month of rehab for an ACL tear, and probably going to take another month off sports to let it heal, so I'm wondering is there any specific exercises that work you're inner knee? I've lost all my definition and it's looking very flabby lately.

I'm wondering if there are any ways I can work my inner thigh to give it some better definition without using weights because my therapist says I shouldn't do leg extensions or the like yet... Any suggestions?

PS...Sorry for all the long run-on sentences (oops)

[Fresch]

VMO exercises are what you are after it sounds like! Ask your therapist about them first, especially if they know McConnell exercises.

[jester14]

Hey bro, I feel your pain. I had my ACL redone as well. You're correct, that leg gets really flabby. I had mine done 3 months ago yesterday and I've done multiple exercises. I'm healing a bit ahead of schedule, not that it makes me an expert but this is what I've been doing and it's obviously working well. Here goes.

-Ride the stationary bike like a madman. I've toned the resistance down a bit that way I don't lose what I've tried to bulk on lately and ride for at least 15 mins.
-Leg extensions only to 45 degress. Do not extend all the way. Start with your surged leg only and once you feel comfortable incorporate both legs into the machines. 10 reps.
-Leg press only to 45 degrees. Do not extend all the way. One leg, then both. 10 reps-no more no less.
-Calf raises. Make sure all your toes touch the floor when doing the exercise. Don't go super heavy. 6 regular, 6 inward, 6 outward.
-All the various leg lifts and whatnot with ankle weights.

Hope this helps a little bit man. I don't know what programs and stuff you've been on, or how intensive your surgery was but this should hopefully help. Get better bro.

[BoogieMonster31]

Hey, thanks, this will help a lot! but about those leg extensions...my therapist said that I shouldn't do them, it's probably different for me because my growth plates are still open.

I'll try all this stuff and get back to you if it works!

[DawnMelanie]

Originally Posted by BoogieMonster31

Hey, thanks, this will help a lot! but about those leg extensions...my therapist said that I shouldn't do them, it's probably different for me because my growth plates are still open.

I'll try all this stuff and get back to you if it works!

OK... I did leg presses with NO weight. And ham curls to balance out my legs. 10 months after ACL reconstruction, my quads looked better than EVER. Yeah I had major atrophy (almost 2 inches) but slow for sure growth. Just be patient. At 11 months post op BOTH legs grew to BIGGER then pre-injury status.

Again, take it slow. Ankle weights are cool, but slow, controlled leg presses will get u back SOON.

Best Wishes!

[gorex]

low resistence, high reps closed range of motion. give yourself time, dont rush to go heavy or to push yourself (like we love doing lol) this is different. the first recovery from your FIRST injury is the most important one

[heidt410]

ACL recronstructed 1 year 8 months ago, meniscus repair. Had the patellar tendon graft. Fully recovered...

When was your surgery?
What type of graft?

[BoogieMonster31]

Originally Posted by DawnMelanie

OK... I did leg presses with NO weight. And ham curls to balance out my legs. 10 months after ACL reconstruction, my quads looked better than EVER. Yeah I had major atrophy (almost 2 inches) but slow for sure growth. Just be patient. At 11 months post op BOTH legs grew to BIGGER then pre-injury status.

Again, take it slow. Ankle weights are cool, but slow, controlled leg presses will get u back SOON.

Best Wishes!

Wow thats inspiring...I I'm already seeing a little improvement but it still isn't as big as it used to be, and my other leg is much more defined. Its now been about 4 months since surgery, but I'm not planning on going back to sports until at least 7. As for a graft I had a cadaver graft because it was recommended.

Thanks for all you're help!