ACL Tears (REHAB TIPS AND BEST EXERCISE)
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Date: 2022-04-22
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Comments and reviews: 10
PtolemyauletesXII
This is, as usual, a great video on the mechanics of the knee, but I have to quibble with one point, which is the notion that there are no mistakes when it comes to our anatomy. This is completely wrong. Evolution is not forward thinking, and there is no planning that goes into it. The organism that we evolved from had forms that were adapted to their particular environments and needs, and the same can be said for us, but we have evolved based on the forms that our ancestors had. This often results in poor 'design' with joints and nerves and ther body parts adapting themselves in strange contortions to fit the needs of the organisms that they are evolving into, but restricted by the starting point of the organisms they evolved from.
The best example of this is the recurrent laryngeal nerve. In our ancient ancestors, fishlike creatures, this nerve ran down from the brain, past the heart, and to the lower part of the jaw, in more or less a straight line. This can still be seen in modern fish. However, fish don't have necks. As our ancestors moved on to land they evolved necks, but the nerve could not undo the path it took around the heart. This resulted in the nerve having to get longer and longer to complete its path down from the brain, past the heart, and to the throat. This is most absurdly seen in the giraffe, where the nerve has to go all the way down the neck, around the heart, then all the way back up to the throat. It's a needless and wasteful journey, but results from the fact that this path made sense in our ancestors who had radically different body shapes. Such mistakes can be seen all over the body, and the knees and shoulder joints are a result of necessity adapting itself onto established and constraining blueprints, rather than some masterful and error free design.
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This is, as usual, a great video on the mechanics of the knee, but I have to quibble with one point, which is the notion that there are no mistakes when it comes to our anatomy. This is completely wrong. Evolution is not forward thinking, and there is no planning that goes into it. The organism that we evolved from had forms that were adapted to their particular environments and needs, and the same can be said for us, but we have evolved based on the forms that our ancestors had. This often results in poor 'design' with joints and nerves and ther body parts adapting themselves in strange contortions to fit the needs of the organisms that they are evolving into, but restricted by the starting point of the organisms they evolved from.
The best example of this is the recurrent laryngeal nerve. In our ancient ancestors, fishlike creatures, this nerve ran down from the brain, past the heart, and to the lower part of the jaw, in more or less a straight line. This can still be seen in modern fish. However, fish don't have necks. As our ancestors moved on to land they evolved necks, but the nerve could not undo the path it took around the heart. This resulted in the nerve having to get longer and longer to complete its path down from the brain, past the heart, and to the throat. This is most absurdly seen in the giraffe, where the nerve has to go all the way down the neck, around the heart, then all the way back up to the throat. It's a needless and wasteful journey, but results from the fact that this path made sense in our ancestors who had radically different body shapes. Such mistakes can be seen all over the body, and the knees and shoulder joints are a result of necessity adapting itself onto established and constraining blueprints, rather than some masterful and error free design.
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Arthur
Hello, there. I tore my ACL some years ago, and after a short period of recovery, I was able to go back to my activities, such as running. About a year ago, I felt a severe pain while running, and then I was back to the recovery mode. I recovered enough to walk and all, but not to run, as it hurts a lot whenever I start running. I tried some streghtening exercizes, as well as physiotherapy. The physio helped, but the expercises only gave me more pain. In fact, any expercise that included flexing the knee gives me pain afterwards. I then discovered that cycling with clipless pedals andshoes was the only exercize I could do without pain (if I cycle, even jsut 1km unclipped, I already get sores, so I focused on that. In the last months I've cycled a lot, about 600km to 1. 00km per month, including lots of climbing. Over 100km rides with over 1. 500m of total elevation became an obligatory part of my weekend. However, after a 3 week trip in which I didn't cycle at all, I started having pain when cycling too. It's a different pain, however, not on the ligamente location, but on the front of the knee. I don't know what to do now, especially because cycling ended up becoming a very important part of my life and the thought of losing it, just like I lost running, really makes me freak out. Do you have suggestion for me?
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Hello, there. I tore my ACL some years ago, and after a short period of recovery, I was able to go back to my activities, such as running. About a year ago, I felt a severe pain while running, and then I was back to the recovery mode. I recovered enough to walk and all, but not to run, as it hurts a lot whenever I start running. I tried some streghtening exercizes, as well as physiotherapy. The physio helped, but the expercises only gave me more pain. In fact, any expercise that included flexing the knee gives me pain afterwards. I then discovered that cycling with clipless pedals andshoes was the only exercize I could do without pain (if I cycle, even jsut 1km unclipped, I already get sores, so I focused on that. In the last months I've cycled a lot, about 600km to 1. 00km per month, including lots of climbing. Over 100km rides with over 1. 500m of total elevation became an obligatory part of my weekend. However, after a 3 week trip in which I didn't cycle at all, I started having pain when cycling too. It's a different pain, however, not on the ligamente location, but on the front of the knee. I don't know what to do now, especially because cycling ended up becoming a very important part of my life and the thought of losing it, just like I lost running, really makes me freak out. Do you have suggestion for me?
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ZLAT
I actually recovered my partial Acl tear with knee extensions. I did a week and a half of rehab which was basic exercises laying on the ground. Then I started doing walks on the treadmill with big uphill, then some horizontal leg press and knee extensions. They felt the best so I did them most. After about a week of 5 days training 2 days rest I could squat almost to parallel. Before I could NOT EVEN squat a little bit. The pain was so bad. Then after I put on some muscle from the knee extensions I could walk with almost no pain, and I could do the ass to grass squat if I grab a rail or something. Now I still have pain but its just a nuisance not anything bad, and I still can't dance in a club or anything that twists it but I can walk for a very long distance, I can do leg press, goblet squat with 40 lb kettlebell. Standing still hurts though if it's for a long time. But anyway I couldn't even walk. Fisrt I wore a knee sleeve/cheap velcro brace and walked with almost a straight leg. I went to a therapist and he put my tibia in place which was out because of incorrect walking and loss of muscle which helps hold the knee.
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I actually recovered my partial Acl tear with knee extensions. I did a week and a half of rehab which was basic exercises laying on the ground. Then I started doing walks on the treadmill with big uphill, then some horizontal leg press and knee extensions. They felt the best so I did them most. After about a week of 5 days training 2 days rest I could squat almost to parallel. Before I could NOT EVEN squat a little bit. The pain was so bad. Then after I put on some muscle from the knee extensions I could walk with almost no pain, and I could do the ass to grass squat if I grab a rail or something. Now I still have pain but its just a nuisance not anything bad, and I still can't dance in a club or anything that twists it but I can walk for a very long distance, I can do leg press, goblet squat with 40 lb kettlebell. Standing still hurts though if it's for a long time. But anyway I couldn't even walk. Fisrt I wore a knee sleeve/cheap velcro brace and walked with almost a straight leg. I went to a therapist and he put my tibia in place which was out because of incorrect walking and loss of muscle which helps hold the knee.
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Suheal
I had torn my ACL 8 months before, and during initial days of ACL torn it was really hard for me to walk. I was really limping very very bad. I visited doctor and took the MRI. Doctor after seeing the MRI he recommended me for a Surgery. I couldn't go for a Surgery as I had already Planned my travel for Hajj(pilgrimage. With still with my pain and limping I moved on with my planned travel date. After I came back I was really good in walking and had no problems neither pain nor limping. After one month of my travel I had one more MRI and visited to the doctor. Unfortunately the ACL torn still exist and doctor advised me if you don't have any pain or any trouble and if you are walking good, then I would not recommend for a Surgery. I need your advised how can I move forward with my daily activities and sports and what exercise I need to do. I play tennis, Badminton and Cricket. I really want to start it again. Please advise me.
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I had torn my ACL 8 months before, and during initial days of ACL torn it was really hard for me to walk. I was really limping very very bad. I visited doctor and took the MRI. Doctor after seeing the MRI he recommended me for a Surgery. I couldn't go for a Surgery as I had already Planned my travel for Hajj(pilgrimage. With still with my pain and limping I moved on with my planned travel date. After I came back I was really good in walking and had no problems neither pain nor limping. After one month of my travel I had one more MRI and visited to the doctor. Unfortunately the ACL torn still exist and doctor advised me if you don't have any pain or any trouble and if you are walking good, then I would not recommend for a Surgery. I need your advised how can I move forward with my daily activities and sports and what exercise I need to do. I play tennis, Badminton and Cricket. I really want to start it again. Please advise me.
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catlikewalrusmonk
Hey Jeff! Thanks for this and all your great videos. I am a competitive junior athlete looking to play div 1 and possibly proffessionaly. I was wondering if you could make a video on recovering from rotator cuff tendonitis and tendoniti in general. I was out for three months this sure due to bad tennis elbow. I finally healed up but once I started playing hard again I recently got rotator cuff tendonitis. I have gotten some pretty good strengthening programs to prevent them from happening again, but it would be awesome if you could explain in video how it happens, how to prevent, and most of all how to bounce back from it ASAP! Thanks!
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Hey Jeff! Thanks for this and all your great videos. I am a competitive junior athlete looking to play div 1 and possibly proffessionaly. I was wondering if you could make a video on recovering from rotator cuff tendonitis and tendoniti in general. I was out for three months this sure due to bad tennis elbow. I finally healed up but once I started playing hard again I recently got rotator cuff tendonitis. I have gotten some pretty good strengthening programs to prevent them from happening again, but it would be awesome if you could explain in video how it happens, how to prevent, and most of all how to bounce back from it ASAP! Thanks!
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Piyush
I got a second grade tear (55% degraded) an year back, and one of the doctors got me casted for a period of 20 days. Later when getting a second opinion, my current doctor got me training through weight bearing exercises and physio. Due to the casting, i got unprecedented muscle atrophy, where my right leg muscles went from being 1. 25 times that of left leg, to being 0. 7 times. I see my right leg weaker even today. Do you think i will be able to go back to playing soccer? Any other strengthening exercises apart from front squats? Thank you Jeff.
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I got a second grade tear (55% degraded) an year back, and one of the doctors got me casted for a period of 20 days. Later when getting a second opinion, my current doctor got me training through weight bearing exercises and physio. Due to the casting, i got unprecedented muscle atrophy, where my right leg muscles went from being 1. 25 times that of left leg, to being 0. 7 times. I see my right leg weaker even today. Do you think i will be able to go back to playing soccer? Any other strengthening exercises apart from front squats? Thank you Jeff.
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Duderus
Haven't had full extensions on left yet but right over extends and looked like a pimp walk for years till I this helped my gait correct to even extensions when I walk but only one ligament in front so I gotta re watch and correct every few weeks but never would've worked on right without this vid. Saved it in different account years ago. Came to make sure I wasn't doing something wrong and making it worsen but i still got it right just going out alignment a lot since from just always a lot of dynamic movements. Love that this video still around.
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Haven't had full extensions on left yet but right over extends and looked like a pimp walk for years till I this helped my gait correct to even extensions when I walk but only one ligament in front so I gotta re watch and correct every few weeks but never would've worked on right without this vid. Saved it in different account years ago. Came to make sure I wasn't doing something wrong and making it worsen but i still got it right just going out alignment a lot since from just always a lot of dynamic movements. Love that this video still around.
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george
I injured my knee 2 years ago and didn't see a doctor until this year in July. Found out I completely tore my acl and had torn my medial meniscus. Had arthroscopic surgery, no physical therapy needed but it's been 3 months since the surgery, I tried to run on it but ever now and then I feel pain from the shock absorption. I'm in the Army National Guard and have a physical test next week that requires me to run a 2 mile in less than 16 mins. Should I just continue to let my knee heal on it own or should I opt to get a acl repair?
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I injured my knee 2 years ago and didn't see a doctor until this year in July. Found out I completely tore my acl and had torn my medial meniscus. Had arthroscopic surgery, no physical therapy needed but it's been 3 months since the surgery, I tried to run on it but ever now and then I feel pain from the shock absorption. I'm in the Army National Guard and have a physical test next week that requires me to run a 2 mile in less than 16 mins. Should I just continue to let my knee heal on it own or should I opt to get a acl repair?
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Lea
I also have a microfracture along with Acl and meniscus tears. I cannot put weight on the injured knee for 6 weeks post-op (2 weeks done already. Since I cannot bear weight on my knee, what exercises do you recommend to get quad strength back? Unfortunately my insurance does not cover more than 4 p. t. appointments per month, so I really would like to try to keep up on my strength as I feel 4 visits is extremely insufficient. I appreciate your time!
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I also have a microfracture along with Acl and meniscus tears. I cannot put weight on the injured knee for 6 weeks post-op (2 weeks done already. Since I cannot bear weight on my knee, what exercises do you recommend to get quad strength back? Unfortunately my insurance does not cover more than 4 p. t. appointments per month, so I really would like to try to keep up on my strength as I feel 4 visits is extremely insufficient. I appreciate your time!
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Lawrence
I got injured -lateral epicondinitis -right before starting my athlean x muscls gain program over a year ago, and still cannot engage because of the pain, 2 physios, a sports doc, and various other therapies later. Isometrics helped a bit, but just can't get back to normal.
Would love to see a video for that - the previous video posted leaning back from holding a racked barbell did not address it. Cheers
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I got injured -lateral epicondinitis -right before starting my athlean x muscls gain program over a year ago, and still cannot engage because of the pain, 2 physios, a sports doc, and various other therapies later. Isometrics helped a bit, but just can't get back to normal.
Would love to see a video for that - the previous video posted leaning back from holding a racked barbell did not address it. Cheers
reply
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