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Torn ACL: Rehab and Exercise

Question :

I'm a 45-year-old woman and I just tore my left ACL two years after tearing my right. I find that almost all exercise bothers my knees, including walking. How can I stay fit when I can barely move? Help!

--kayro

Answer :

As for the ACL, we trust that the doctor who did your surgery prescribed a rehabilitation program for that knee. Otherwise she deserves a spanking with her arthroscope.

If you haven't been doing knee strengthening exercises, begin immediately. The sooner you get going on this, the sooner you'll be back on both of your feet.

The main focus of your knee program should be strengthening the group of muscles in the front of your thigh (your quadriceps) and increasing the flexibility of the muscles in the back of your thigh (your hamstrings).

One easy-yet-effective quad strengthener is to simply squeeze the muscle as hard as you can and hold it for a slow count of five. Repeat ten times and do this three or four times throughout the day. You can do this exercise anywhere -- even in the middle of an important meeting or at a cocktail party.

To stretch out the hamstrings, sit in a chair with both legs straight out in front of you. Lean forward and reach for your toes. Hold that position for 10 to 30 seconds. You should feel a slight tension across the back of your thighs -- never push to the point of pain.

Do this 3 to 5 times a day. When you get stronger, you can start using ankle weights, free weights and machines for serious strengthening. However, make sure you get the high sign from your doctor before you hit the weights.

In the meantime, you're probably dying to burn off some calories and frustration with some type of aerobic activity. If you belong to a gym that has an upper-body bicycle or a bike with an arm attachment, that's going to be your best bet.

If you have access to a pool, you may be able to swim or run in the water. But check with your doctor on this one, too; just because it doesn't hurt doesn't mean you aren't doing damage.

Another option: one-legged cycling on a regular stationary cycle. Rest the foot of your injured leg on a box or chair placed to the side of the pedal and pedal with your good leg.

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