(Part 2) Top products from r/ACL

I can give some perspective as a long time cyclist and more recent lifter who then had an ACL injury (not weightlifting related). First off just because you were a strong runner (or in my case cyclist) won't make you automatically good at squats/deadlifts. It'll give you a bit of a head start since you'll have some leg muscles to work with but squats use some different muscles and it used them in a different manner. Lifting heavy causes different muscle adaptations and is a skill in its own right.

As to what strength progress you should be able to see… That's hard to say since you don't have pre-injury totals to look at. Leg press is a good quad exercise but doesn't have a lot of carryover to squats. Most people can leg press more than they can squat but there is no set percentage ratio since training in leg press is different than training in squats.

Personally I was able to get back to my pre-injury squat weight at 6 months. I feel I could have lifted more earlier but I was being extra careful. I'm currently at 10 months and lifting more than I was pre-injury. I'm not dropping my lifting stats as it's meaningless to compare mine to yours since you are new to lifting.

Basically with your inexperience, the only numbers I think you can use as reference are to untrained/novice lifters. That said you are not even a typical untrained lifter since you are recovering from a major injury. The Symmetric Strength Strength Standards can give you some insight but there is no gold standard. So take a look at those and use them as something to aim for, but also don't get upset that you aren't anywhere near novice yet.

With a good program, dedication, and enough protein and calories, you likely should be able to hit novice levels in a 2-3 months. Since you have an injury you are recovering from then it will likely take a little longer, depending on how much you are still limited by your injury. You should of course focus on good form and making sure you don't compensate. Also be make sure to include single leg work as your muscles are likely still imbalanced: Bulgarian split squats, lunges, single leg deadlifts, calf raises, etc..

In general, I think it's really good that you are adding in strength training. One of the best ways to protect that knee from further damage and osteoarthritis is to build up and maintain the muscles that support your leg. IMHO it is important to be stronger than you were before the surgery in order to support that knee.

BTW, if you don't have a program look into Starting Strength and/or Phrak's Greyskull LP. The r/fitness sub has a good overview of programs. They have a big bug up their ass against Starting Strength but honestly while Phrak's has some advantages, SS is a decent place to start and has worked for many lifters. The Starting Strength book is also in my opinion a must read for how well it explains how to execute the main lifts. The r/startingstrength subreddit is a good place to post form checks if you don't have someone to help spot your form. Rippitoe's nutrition advice in the book leaves much to be desired but that's a different topic.

// 29 year old male • dislocated kneecap, complete ACL tear, partial MCL tear • ACL reconstruction surgery with hamstring autograft // Today marks 21 days post-op. Days 2-5 were the worst for me. Day 6 was a noticeable change and improvement; it almost felt tangible. We are all different though so you might find that your day 6 comes sooner. Because you are probably just sitting on your ass trying to occupy your brain through the boredom and pain, Ill give you a personal status update: Currently I am walking with my brace unlocked, without a limp, and doing leg raises and several strengthening exercises like a champ - I was just given the green light to unlock my brace yesterday. I can finally go up stairs reasonably well (not gathering both feet on each step), which is a huge time saver. Going down stairs is still a pain in the ass, but all of it will come with time. Also, I can now do a standing squat to about 50-60% of the 'depth' I could get to before the injury. I was just measured at 118 degrees of bend while laying on my back and sliding my foot to my butt so my flexion is getting there. The swelling is still pretty intense and there is still some bruising lingering around but I am noticing some significant improvements. I go to physical therapy twice a week and the other 5 days I do a strengthening routine at home on my own.

Recommendations: Make sure that your ace wrap is nice and loose and possibly even remove it today or tomorrow (depending on what your doc recommends). I kept my leg wrapped with the ace bandages for like 5 days post-op because of the convenience of providing a barrier between my skin and the ice machine, but the wraps can be somewhat restrictive on the circulation in your leg and not allow the swelling to escape. My leg and shin bruised and swelled up like crazy. It was bad enough to where they thought I had a blood clot and had to go in for a doppler scan; luckily I did not have a clot. The doc said it was probably due to a combination of the ace wrap, the brace and the ice machine all strapping around my leg and restricting the circulation. So I would ditch the wrap as soon as you can and just put on some sweat pants or something. Also, you are probably going to want to shower soon and I can't recommend getting something like this enough: https://www.amazon.com/Waterproof-Protector-Bandage-Watertight-Orthopedic/dp/B07FSRYT7B/ref=sr_1_4?keywords=leg%2Bcast%2Bshower%2Bbag&qid=1568924454&sr=8-4&th=1. It made keeping my leg dry so easy and I was able to shower every day without going through 20 rolls of saran wrap.

Oh and I assume you are taking some form of an opioid and havent takin a shit yet. I sampled 2 different laxatives and 1 stool softener and this one was the best: https://www.amazon.com/Ex-Lax-Strength-Stimulant-Laxative-Chocolated/dp/B000GCI8JW. It tasted good and it worked without messing with my stomach too much and made my shits the most normal out of the 3. I ate two pieces an hour or so before bed and then took my meds right before bed.

Cheers.

For serrapeptase, I've been taking Doctor's Best which recommends 1 capsule / day on an empty stomach with water. I think I mentioned before, but be careful if combining with pain relievers and anti-inflammatories. Serrapeptase will thin your blood a bit, so combined with aspirin can cause low blood pressure and dizziness. It shows a lot of the same benefits as aspirin though, so you may find it to be a better option anyway with less impact on your stomach. I'm continuing to take this daily as the potential negatives seem low. More info here.

I've also been skeptical on supplements in general, but given the injuries over the past 3 years and the fact that I'm now 34, I'm trying to get any advantage I can to recover from workouts and continue performing at as high a level as possible for as long as possible. Other supplements I've been taking:

• Daily multivitamin
  
• Fish oil
  
• Kelp — helps regulate your thyroid and hormone production related to metabolism. Careful not to take more than 225 mcg/day or it can actually be detrimental. Probably only suitable for folks who are working out / training consistently for these reasons. I use Swanson brand which is right at 225 mcg in one daily tablet.
  
• Acetyl L-carnitine which supports energy, brain function, and metabolism. I use NaturaLife Labs, 2 tablets/day.
  
• CherryActive Capsules — freeze dried cherry tablets which many pro footballers use as a nutritional supplement and that can also improve energy levels.
  
  Good luck!

this is the same one i had, worked really well. i paired it up with one of these and used it as a buffer for later in the recovery period when there's no steri strips etc.

i also bought one of these and used just the outside of it to simulate compression therapy that the game ready machine does by simply pumping and deflating periodically throughout the icing session lol I'm sure its not as effective but if you read the description on the game ready that's pretty much what it does so in my head it made sense.

As you can tell i went into a bit of a panic and bought like $300bucks worth of ice equipment(i also got one of these ) and bands, but i used everything often and my recovery so far has been free of any setbacks (Fingers crossed) so i regret nothing.

Most of my post-op gripes are around swelling of the leg / knee in general. Get something to prop up the foot of your bed (not just your leg, do that as well). I used wood / suitcase to prop up my bed and still put my leg up on pillows.

Random equipment based recommendations for post-op.

• Long Shoe Horn (https://www.amazon.com/gp/product/B001AJ3B6A/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1)
  
  
• Compression Socks / Knee Sleeves. I enjoyed Zensah, tried quite a few brands McDavid was good as well. (Socks: https://www.amazon.com/Zensah-Compression-Socks-Black-Medium/dp/B00FFZJ2N6/ref=sr_1_1?ie=UTF8&qid=1487614987&sr=8-1&keywords=zensah+compression+socks , Knee: https://www.amazon.com/Zensah-Compression-Sleeve-Heather-X-Large/dp/B01KINH4PM/ref=sr_1_7?ie=UTF8&qid=1487615023&sr=8-7&keywords=zensah+knee+sleeve)
  
  
• Handicap Bar for Bathroom. This was clutch for feeling safe in the shower.(https://www.amazon.com/gp/product/B005JIM2DQ/ref=oh_aui_detailpage_o00_s02?ie=UTF8&psc=1)
  
  
• Some large jug for water, stay hydrated!
  
  Other random thoughts.
  
  
• Take your meds, don't be proud, you need sleep and to stay ahead of the pain.
  
• Don't eat at a deficit post-op. I ate like I was on a bulk, this is not the time to diet because you are not exercising. Recover first, worry about weight second.
  
• Again, don't be proud, ask for help when you need it. Have some quick meals around or someone to help cook, etc. I nearly fainted in my kitchen the day after pushing myself too much.

I tore my ACL and have just had reconstructive surgery. However, before that surgery I had an arthroscopy (where they use key hole surgery to look inside your knee and clean it out without actually fixing anything). I recovered from this (still with a tore ACL) in about 2 months, and returned to almost 100% in 3 months. I was able to return back to playing tennis twice a week and skip when doing cardio at the gym. I also was able to squat/deadlift to my full potential while also in the gym.

(The only reason I had the reconstructive surgery is because im young and dont want it to affect me later).

Just give it time. I bought a cheap knee brace which I wore while playing tennis only and it worked fine. I also trained legs twice a week using PPL (6 days a week) while helped me strengthen my leg a lot with preparing for my latest surgery.

Hope you get back to playing soon!

I have been quad setting and leg lifting like it’s nobody’s business. lol I am FINALLY starting to see some definition! :)
These are the straps they use at PT and I liked them so much that I purchased my own. No regrets. They’ve been great and there are so many ways to use them!

All of the above. Also, my friend got me this and it’s been a great addition: https://www.amazon.com/Grabber-FitPlus-Premium-Reacher-Warranty/dp/B07T3G57SL

This is the one I bought and I LOVE IT!! Still use it in the spare bathroom for funsies!

Since you've used a wedge thing, do you think one more target for legs (like this: https://www.amazon.com/Elevated-Leg-Rest-Pillow-White/dp/B0024GX6G8/ref=sr_1_5_a_it?ie=UTF8&qid=1510847692&sr=8-5&keywords=bed+wedge+legs ) would've been better or was the style you linked better?

As for the brace digging in, try pieces of the foamy-style of shelf liner to ease hot spots. http://amzn.com/B002AS9NAI

It will provide some padding and also help the brace from sliding around.

Check out this if you have a prime account. Stays cold for a long time without being freezing. It has good compression and you can heat it in the microwave to work on that right hamstring.
Elasto-Gel Hot/Cold Knee Wrap Large/X-Large #KW6005 - Elasto Gel https://www.amazon.com/dp/B000FONJ8G/ref=cm_sw_r_cp_api_7vorxb5Y6H755

Haven't purchased either of those, but I picked up these [badboys](Crutch Critters Crutch Pads, Raja https://www.amazon.com/dp/B00115J0TU/ref=cm_sw_r_cp_api_VubBybZ4AFHS2).

https://www.amazon.com/Sexual-Positions-Patient-Joanne-Arczynski/dp/0965056147

but you can try:
https://www.amazon.com/Sexual-Positions-Knee-Patient/dp/0965056104

​

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Lots of books on the topic including:

Beyond The Pill
Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill https://www.amazon.com/dp/0062847058/ref=cm_sw_r_cp_api_i_5FHODbQNV2KCX


Sweetening The Pill
Sweetening the Pill: or How We Got Hooked on Hormonal Birth Control https://www.amazon.com/dp/1780996071/ref=cm_sw_r_cp_api_i_2EHODbN8C06TV

Awh, I know what it's like to some extent, that's why I didn't hesitate to reach out to you. There was a lot I had to figure out on my own too that I wish someone had helped me out with.

Unfortunately, patients are expected to take a lot of initiative in their recovery, while also not knowing enough to do so...So you're not alone in that. Keep researching and keep asking. Design your recovery, it's a team effort with your health care providers.

How odd. My PT prescribed me hamstring stretches since week 1, assisted by one of these: https://www.amazon.com/OPTP-Stretch-EZ/dp/B002C9IN8I/ref=sr\_1\_4?keywords=foot+stretch&qid=1555468776&s=gateway&sr=8-4 The other stretch I was told to do early on (week 2), were calf stretches on the slant board. I'm 6 months post-op and am still doing a ton of stretching during PT.

20 minutes of pushing is torture, geez. >.< Forget that trauma and start a new leaf.