Prime Health + Performance

🦵 ACL Surgical Repair Series: Prep for Success! 💪

Are you facing ACL surgery? Don’t stress—we’ve got you covered! Here’s your pre-op game plan to set yourself up for a smooth recovery:

1️⃣ Chat with your surgeon about graft options. Your knee, your choice!
2️⃣ Strength is key! The stronger you are pre-op, the better your recovery. Let’s build that muscle!
3️⃣ Avoid high-impact activities. We want to keep that knee happy before surgery.
4️⃣ Plan your time off. Desk job? 1-2 weeks. Physical job? You might need 4-6 weeks or more.
5️⃣ Set up your recovery nest. Enlist family support and consider a cryotherapy machine for post-op comfort.
6️⃣ Mental prep is crucial. Understand your timeline and set realistic expectations.

Ready to get strong? Try these pre-op exercises:
🔥 Wall sits – Quad strength
🔥 Knee extensions – Range of motion
🔥 Side-lying hip abductions – Stability
🔥 Med ball hamstring curls – Flexibility
🔥 Long lever cable hamstring work – Endurance

A truly effective ACL prehab program is like a symphony – it needs all the instruments to create beautiful music. Typically, we’re looking at 20+ different exercises and movement patterns to build comprehensive capacity and graft resilience.

This full-spectrum approach is what really reduces your risk of re-injury and sets you up for long-term success. It’s not just about strength, but also balance, proprioception, agility, and sport-specific movements.

So while these exercises are a great start, they’re just a small part of your ACL journey. Stay tuned as we dive deeper into the world of ACL prep and recovery.

Your knee (and future self) will thank you! 💪🦵

Always consult with your physio for a personalized program tailored to your specific needs and goals.

Let’s build that bulletproof knee together! 🎯

Stay tuned for more in our ACL Rehab Series! 🏋️‍♀️✨