Yoga Poses After Knee Surgery

Hi Everyone!

In this blog post, I am going to go over a handful of yoga poses that you can safely do (or do with modifications) post-knee surgery. This is more specifically aimed towards those who are recovering from ACL Reconstruction surgery, but can also be applied to anyone looking to get back into yoga after recovering from a knee injury or surgery.

Before I begin, I must preface with – please check with your surgeon and/or physical therapist before getting back into yoga post-surgery! They will have a MUCH better idea of where you are at in your recovery process, and can recommend which movements are safe and effective for you. I am not a physical therapist or a doctor – the yoga postures I am posting about are purely recommendations for those who are in a safe and stable place in their recovery (or on a structured path for their recovery). These are postures I have chosen based on my knowledge of the body (as a yoga teacher and personal trainer), and from my own yoga journey post-ACL surgery. Everyone is different, so please go slowly and at your own risk!

With that being said – the ONLY person who knows how your body feels, is YOU. While my surgeon and PT didn’t know much about yoga while I was going through my recovery process, I listened to their advice and ventured slowly, listening to my body and did not force myself into any poses.

If any of the postures are difficult to get into, please pause and check in with yourself to see if maybe you can hold off on entering that pose at this moment in your recovery. OR, maybe you just need a wall or chair, something to help you balance in case you fall out.  If any of the poses cause any pain, please stop immediately and consult with your surgeon and/or physical therapist.

Ok Great! Let’s Begin.

Depending on where you are at in your recovery, some of these poses may be easier than others. And that’s ok! Recovering from an injury is incredibly humbling, and the best way for the body to heal and strengthen is to GO SLOW and love on your body! Check in with yourself before, during, and after each pose, and see how you physically feel. Stop or modify when needed. If you feel comfortable in these poses and are coming along nicely in your recovery, feel free to hold these postures longer, or begin to piece them together for an actual yoga flow.

The poses in this post are obviously not every yoga pose out there, but these are some postures I explored when starting out post-surgery. If you have any questions on other poses not mentioned, leave a comment below!

If it is helpful for you to have someone instruct you, check out the free ACL recovery yoga videos on my Youtube channel here.

If you need more structure, I  created a 2-month Yoga for Knee Surgery Recovery course that progresses you starting at 3+ months post-surgery. This is for anyone who is committed & looking to improve their ROM, strength, and flexibility.

Seated/On the Ground Postures

Upward Facing Dog

This pose can take a little longer to get back to, as it puts pressure on the knee and can feel a little weird while your body is still recovering. I recommend only doing this posture if you are at least 3-4 months post-knee surgery.

In the meantime, you can stick with low cobra for a heart-opening & back-strengthening alternative.

low cobra

Benefits: Opens up the front body, upper back, and shoulders. Engages the glutes & quads.

Modification: Low Cobra

locust pose

Benefits: Strengthens the upper and lower back, improves shoulder flexibility, engages the glutes and quads

Locust Pose

This can be easily done around 2+ months post-op. If laying on your stomach/knee bothers you, place a blanket or something soft under your knee.

Seated Forward Fold

This is a gentle stretch that can be done 2+ months post-op. Start with bent knees, and allow yourself to fold over the legs without force. By keeping your knees bent, you are releasing any tension in the back, which helps you stretch deep in the belly of the hamstring muscles.

seated forward fold

Benefits: opens up the hamstrings and calves, releases tension in the lower back

Janu Sirsasana with block
Janu Sirsasana

Benefits: Opens up the hip joint, hamstrings, and lower back

Janu Sirsasana

This pose can be done in a few ways 2-3 months post-op. Remember it’s ok to bend the knee in this stretch, as this allows for a safer and deeper stretch in the hamstrings.
1. Full expression is one bent knee, folding over the other leg
2. If there is pain or limited ROM, place a block/pillow/blanket under the knee
3. For a lower back stretch, walk your hands to the outside of the straight leg

Seated Twist

This posture can be done safely 2.5-4 months post-op, depending on where your ROM is. Go slowly, and don’t force. Keep your spine straight, and breathe deeply.

seated twise

Benefits: Opens up the spine, shoulders, and side body. This helps to free up any tightness in the muscles attached to the hip, which can restrict movement down to your knees.

reclined knee to chest

Benefits: stretches the lower back, stabilizes and stretches the pelvis, improves digestion (and helps release stuck air! haha)

Reclined Knee to Chest

Try this posture 2+ months post-op. Depending on your ROM, this may be easier or more difficult. Be patient – the goal here isn’t to force. This posture has benefits other than bending the knee 🙂

Downward Facing Dog

This pose is a little bit trickier, as it requires a little more upper body strength and flexibility. If you feel comfortable supporting yourself, go ahead and try this around 2.5+ months post-op. Keep the knees bent and play around with gently straightening out the leg. As you ROM and strength in your leg improves, this pose will get easier.

downward facing dog

Modification: Place hands on an elevated surface, like a couch or chair, and come into a down dog shape

Benefits: Opens up the entire fascial tissue from your heels all the way up to the back of your neck and head, stretches the calves & hamstrings, opens up the shoulders and back

Standing Postures

chair pose

Benefits: Strengthens legs and core, opens up and strengthens shoulders

Chair Pose

This is a pose you can do earlier on around 2 months post-op, as it doesn’t require a lot of strength. However, if you struggle with balance, make sure to have a wall or chair nearby to help out. As you get stronger, you can try lifting your heels and balancing on your toes.

Crescent Lunge

Depending on where you are at post-surgery, I recommend holding off on crescent lunge, as it requires more balance + leg & core strength. If you feel confident, give this a try around 2-2.5 months post-op. If you struggle with balance, have something nearby to hold onto for support. If you need a little more time, wait 3+ months post-op.

crescent lunge

Benefits: Strengthens the legs, improves ROM in the knee, stretches the hip flexors, Strengthens and opens the shoulders

tree pose

Modifications: Keep toes on ground or at ankle

Benefits: Strengthens core, legs, and improves balance

Tree Pose

Tree pose can be done a few different ways at different times in your recovery. Start off modified, with your foot still on the ground or at your ankle, with something nearby to hold onto. I recommend starting out at 2 months post-op, then work your way up to a full expression once you have more ROM in your knee and improved hip mobility. Don’t ever place your foot on the inside of your knee – only above or below.

Pyramid Pose

Pyramid pose can be done with modifications 2.5+ months post-op. Make sure you have blocks or something to support you on both sides of your leg, and keep your knee bent. Don’t fully straighten the leg in this posture so early on in your recovery, as it will put too much pressure on the knee joint. Wait until 4+ months post-op to really work on straightening the leg.

If doing the other way around with your “good” leg, make sure to keep the recovering knee bent, with more of the weight shifted to the front foot.

pyramid pose

Modifications: bend knee, use blocks

Benefits: stretches hamstrings and lower back

warrior 2

Benefits: strengthens the inner thigh, quads, glutes, and core

Warrior 2

This is a trickier pose, as it puts pressure on the knee and puts your new ACL to the test. Because of this, I recommend waiting 3.5-4+ months post-op + have decent strength in your quads.

If you are doing this posture with your “good” leg forward, wait until 3+ months post-op, making sure to keep a slight bend in the back leg + put a little more weight in the front foot.

Side Angle

Side angle is another tricky pose, as it puts pressure on the knee and also tests out your new ACL. I recommend holding off on this posture until 3.5-4+ months post-op, as this posture requires more leg + core strength. If you are lacking in the strength, you can put too much pressure on the knee or fall out of the posture, putting yourself at risk for reinjuring yourself.

If you are doing this posture with your “good” leg forward, wait until 3+ months post-op, making sure to keep a slight bend in the back leg + put a little more weight in the front foot.

side angle

Benefits: Strengthens the core, legs, and opens up the side body & pelvis

triangle

Modification: bent leg + block

Benefits: Stretches & opens up the side body and hip, strengthens the legs and core

Triangle

Triangle pose is a bit more difficult, as it can put a lot of pressure on the knee. Even when bending the leg, you can end up dumping a lot of weight into the knee, especially if you don’t have the upper body & core strength. I recommend waiting until 4+ months post-op to really get back into this pose, and always have a slight bend in the knee w/ a block or something underneath the hand to give you support. NEVER lock your knee out in this pose!

If you are doing this posture with your “good” leg forward, wait until 3+ months post-op, making sure to keep a slight bend in the back leg + shift a little more weight into the front foot.

And that’s it! I hope this was helpful to anyone going through an ACL surgery, or recovering from any knee injury! It’s so important to check in with your body when embarking on any new exercise routine, so go slow, be kind to yourself, and don’t push yourself to do anything that your body may not be ready for.

ACL Guides

If you enjoyed reading about these yoga postures and are ready to get back into yoga after knee surgery, head over to ACLYoga.com and sign up for my 2-month Yoga for ACL Surgery Recovery course.

You’ll also receive a free copy of The Complete ACL Surgery Recovery Guide, which has a complete timeline of my own recovery, every single physical therapy exercises I did week by week through month 6, how I decided what graft to get, and more!

This course can be done at any time 3-months post-op and out, and includes weekly yoga videos that progresses you along in your recovery (in addition to your physical therapy!). The course will help strengthen the body, improve range of motion, balance, and flexibility, and build overall confidence as you recover.

ACL Post-Surgery 13-14 weeks

Hi!

Lost of traveling this past weekend, and my schedule has been crazy! I missed last week, so I am just combining the past 2 weeks below 🙂

13-14 weeks Post-Op Summary

  • PT tested my knee with a Stryker Knee Laxity Testing Instrument – this measures the tightness/laxity of your new ACL compared to your other knee, in millimeters. My PT was actually surprised, as my new ACL was tighter than my right knee (a good thing). He said I was a little above the curve as far as recovery, and I push myself a little more than the average person. Because of this, he thought it would be the same or a little looser, as my joints are already a little looser (due to gymnastics), the natural hyper extension in my knees and intensity of my workouts.
  • I got to practice the Cybex Machine, as I will be starting testing in it at my next appointment. This machine measures the strength and endurance of my knee/hamstring/quad in my right knee versus the one I had surgery on.
  • Can run in 2 weeks! May 28th, to be exact 🙂
  • Still bruising in area of knee where screw was drilled into bone, but feeling better every day
  • Can go into childs pose at yoga now! I am getting way more flexion in my knee to the point where I don’t have to force my heel back to my butt
  • Still going to PT every other week until I run! I have been doing PT/Yoga/workouts 3-5 times a week, so no need to go in.
  • My knee cracks when I do squats – just a mini crack, it doesn’t really hurt
  • Swelling in front of knee almost gone!
  • Traveled this past weekend, flying all the way out to Montana. Thanks to the advice of mommybites (her ACL blog is here), I brought along plastic bags for icing. Honestly though, I didn’t have much of a problem with swelling after flying. However, I did ice on the way there and at least once a day, so I was happy I brought plastic bags. I just filled up ice from the ice machine at the hotel and iced 1-2 times a day.
  • Got a workout in while traveling, lots of walking and I danced at a wedding for a few hours on Saturday. I made sure I wasn’t twisting my knee or jumping on it too much, and my knee felt fine the next day.
  • Started using Cortesia acute and chronic injury salve – so far, so good! It’s kind of stinky, but I think it has been helping my knee a lot!

Stryker Knee Laxity Testing Instrument

Stryker Knee Laxity Testing Instrument

PT Exercises (new exercises bolded)

  • Elliptical at the beginning of my workouts, 15 minutes
  • Balancing on foam roll cut in half on injured leg – bring other leg as far out in front, to the side, and diagonally behind you. 3 x 10
  • Balancing on foam roll cut in half (on bad leg) – throw ball at trampoline, it rebounds back. Left hip is facing trampoline – do one set, then have right hip face trampoline. 2 sets of 15
  • Lunges w/twist to side – lunging forward on a bosu ball w/ 8-12 lb ball – 2 sets of 30
  • Monster walks to the back/side (stand looking forward with a slight squat, side step left leg & to the back – so stepping not to the side or to the back, but in between) – 10 each side, 2x
  • Holding onto bands on wall, squat on one leg then back up – when coming up, curl band up to work arms. 3×10
  • Lay on back w/sliders under feet. Bridge stomach up, then slowly slide one leg out and back, then the other leg. 30 seconds. Rest. Bridge stomach up again, then slide one leg out, then the other. Go as quickly as you can, non stop for 30 seconds. Repeat for a total of 2 rounds.
  • Lay on ground – put both feet up on an exercise ball. Bridge hips up & pull feet towards body – 3 sets of 15
  • With a weighted vest, step up onto a platform (with bad leg) while holding a weighted ball (6-12 lbs). bring up, hold, then slowly come down. 1 set of 15
  • With a weighted vest, step up sideways onto a platform (with bad leg). Bad leg is crossing in the back, so the step up should be a little awkward/tricky. Holding a weighted ball (6-12 lbs), step up and bring ball towards the sky diagonally. Slowly come down. 1 set of 15
  • One-legged lunge, with good leg resting in  a TRX band behind me. Step onto a foam mat for more balancing exercise and do a lunge on bad leg. 3 x 10
  • Workout at gym 1-2 times a week, doing PT exercises above
  • Stretching after every workout
  • Bikram Yoga/Yoga (1x a week, if I can find time)

So far, my knee has been feeling fantastic! I was surprised after so much walking, dancing and workouts in the past week that my knee actually felt better! I think I have been babying my knee maybe a bit too much – pushing myself has yielded better progress, at least for me. I still have pains and swelling, but my knee is feeling better more and more everyday.

If I had to give advice to anyone going through ACL surgery, I would recommend YOGA. I think this has been such a huge asset to my recovery – I am more flexible than I was before my surgery, it has helped my balance immensely and it has been a great way to let go of stress. I am able to push myself, but in a way that I feel safe and comfortable. Obviously, 1.5 months post surgery I was not able to do much. But I listened to my body and kept going, and I believe it has been key to my recovery. I have always gone to Bikram or a heated yoga class, which might not be for everyone… but I think this has helped loosen my muscles up more, sweat out the crap in my body and made me more focused on my poses/body (instead of focusing on how hot it is in the room!). I only go 1-2 times a week (If I am lucky and have time! Sometimes I will do a quick yoga flow at home), and I have received so many benefits from only a few classes here and there. Has yoga helped anyone else during an ACL recovery? If not, what has been the best workout/sport that has been the most beneficial for you?


This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.

ACL Post-Surgery 3 Months

3 months! One more month until I can run! I have been having pain around the incision area when I walk, to the point that I am limping to not put weight on my knee. This only happens sporadically, and I am wondering if its muscle or bone pain (where the dr drilled into my tibia). My PT said the pain is around my Tibia and the bone might still be healing. I get random pains here and there, but my knee is feeling a little bit more normal every week. The rainy weather probably isn’t helping though! Summary is below 🙂

3-Month Post-Op Summary

  • Can run in 1 month! May 28th, to be exact 🙂
  • Pain in knee where screw was drilled into bone – maybe needs a few more weeks to heal 🙂
  • Reached 153 Degrees Flexion! My heel can touch my butt when I push it there
  • I only have to go to PT once every other week now! My PT doesn’t have much more to give me, so as long as I do my PT exercises on my own 2-3 times  a week, I don’t have to go in. (money saver!) Yoga and workout classes count, as I am doing balancing/squats/lunges/strength training etc.
  • My knee cracks when I do squats – just a mini crack, it doesn’t really hurt
  • Still a little swelling in my knee, I can definitely feel it when it rains
  • Pain on left side/under knee cap sometimes when I bend my knee up or down – my PT said it might just be from a small pocket of swelling.

PT Exercises (new exercises bolded)

  • Elliptical at the beginning of my workouts, 15 minutes
  • Side-lunges – 3 sets of 20
  • Balancing on Bosu-ball on injured leg, ball side up. Balance on bad leg and bring other leg as far out diagonally behind you, then to the other side. 1x 30
  • Balancing on Bosu ball, ball side down – lower into a squat and reach down and to the side like I am trying to touch foot, then back up and around to other shoulder (twisting) – 2 x 20
  • Balancing on foam roll cut in half (on bad leg) – throw ball at trampoline, it rebounds back. Left hip is facing trampoline – do one set, then have right hip face trampoline. 2 sets of 15
  • Lunges w/twist to side – lunging forward on a bosu ball w/ 12 lb ball – 3 sets of 20
  • Monster walks to the back/side (stand looking forward with a slight squat, side step left leg & to the back – so stepping not to the side or to the back, but in between) – 10 each side, 2x
  • Calf raises on leg press machine – 3 sets of 15
  • Holding onto bands on wall, squat on one leg then back up – when coming up, curl band up to work arms.
  • Sliders – in plank position on hands, bring one leg out to the side and back. repeat on other side. then bring both legs out & back. Repeat 15 times, 2 rounds.
  • Lay on back w/sliders under my feet. Bridge stomach up, then slowly slide one leg out and back. Repeat on other leg -2-3 x, 30 seconds
  • Lay on back w/sliders under my feet. Bridge stomach up, then slide one leg out and back. Repeat on other leg , going as quickly as you can, non stop -2-3 x, 30 seconds
  • Lay on ground – put both feet up on an exercise ball. Bridge hips up & pull feet towards body – 3 sets of 15
  • Workout at gym 1-2 times a week, doing PT exercises above
  • Stretching after every workout
  • Bikram Yoga/Yoga (1x a week, if I can find time)

I finally got a picture of my leg when it starts to look all funky… in past posts, I mentioned that the part of my leg that is numb looks really off when I get hot/workout. I snapped a picture during my workout on Monday (and this isn’t as noticeable as it normally gets!). Hopefully it is just damaged nerves – I have been applying oils on the numb area 2x a time, massaging it in to the leg and bottom of my foot. I have read up on it and have seen studies where diabetics were able to regain feeling back in their legs/feet after using them. I am going to try a different protocol next with a different combination of oils + applying heat right after to really drive the oils in. Fingers crossed!

Leg1

Leg2                  Leg3


This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.

ACL Post-Surgery 11 weeks

Almost 3 months post-op! Summary is below 🙂

11-week Recap

  • Saw my surgeon on Monday – he said my knee looked great! Still a little swelling, but it should go away soon. The pain under my knee cap is caused by weakness in my quad, and it will eventually go away. No running till 16 weeks – my surgeon said even professional athletes that do rehab every day shouldn’t be running till 16 weeks – too much risk of stretching out the graft.
  • Surgeon also said I could wear heels now if I wanted – he said it just depends on if I am willing to risk wearing them! Obviously more risk of twisting my knee… I asked since I have several weddings to go to this year, and he said I can wear heels, but dancing should be my biggest concern.
  •  Told PT my hamstrings have never really been that strong, so we worked hamstrings a lot this week – the back of my leg bruised a little bit, so I am taking a little break
  • Had a skype session with Sargam Mishra, and she performed (long distance) Pranic Healing on my knee from India. I should start to notice a huge difference in the next few weeks! The rest of the day after our session, my knee was really hurting. .This morning, though, it feels pretty good!
  • Flexibility is back and my Bikram Yoga classes are getting easier!

PT Exercises

  • Elliptical at the beginning of my workouts, 10-15 minutes
  • Side-lunges while holding onto TRX band – 3 sets of 10
  • Single-leg squats while holding onto TRX band – 3 sets of 10
  • Balancing on Bosu-ball on injured leg, ball side up. Holding 4 lb weights in each hand, 1) punch forward, slowly, 30 times. Rest. 2) Punch to the side (left & right), slowly, 30 times. Rest. 3) cross-punch in front of you, slowly, 30 times. Rest. 4) balance on bad leg and bring other leg as far out diagonally behind you, then to the other side. 1x 30
  • Balancing on Bosu ball, ball side down – lower into a squat and reach down and to the side like I am trying to touch foot, then back up and around to other shoulder (twisting) – 2 x 30
  • Plank hold, lifting one leg up, then the other while balancing on bosu ball, ball side down w/ankle weights– repeat 10x each leg for a total of 3 sets.
  • On injured (left) knee – holding 12 lb weight in right hand – then lean forward, balancing on injured knee w/weight hanging down (think warrior 3 position) – 2 sets of 15
  • Lunges w/twist to side – lunging forward on a bosu ball w/ 12 lb ball – 2-3 sets of 20
  • Monster walks to the back/side (stand looking forward with a slight squat, side step left leg & to the back – so stepping not to the side or to the back, but in between) – 10 each side, 2x
  • Without stopping – 15 seconds leg press, 15 second hold @ 90 degrees, 15 seconds leg press (on injured leg) – 3x
  • Sliders – in plank position on hands, bring one leg out to the side and back. repeat on other side. then bring both legs out & back. Repeat 10 times, 3 rounds.
  • Lay on back w/sliders under my feet. Bridge stomach up, then slowly slide one leg out and back. Repeat on other leg -2-3 x, 30 seconds
  • Lay on back w/sliders under my feet. Bridge stomach up, then slide one leg out and back. Repeat on other leg , going as quickly as you can, non stop -2-3 x, 30 seconds
  • Workout at gym 1-2 times a week, doing PT exercises above
  • Stretching after every workout
  • Bikram Yoga/Yoga (1x a week, if I can find time)

Now that its confirmed I cannot run for another 16 weeks, I am a little bummed… its been so hard not doing cardio! At the same time, I have been reading about people running at 12-14 weeks, and they have a lot of issues from starting back too soon. So maybe it is a blessing in disguise!

I have the house to myself this weekend, and I am planning on lots of sleeping, reading and meditating. I am also going to a yoga inversion class! Now that I feel comfortable enough to do handstands again, I want to really start working on getting my balance even better. Below is a pic pre-surgery!

20140425-083342.jpg

This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.

ACL Post-Surgery 10 weeks

10 Weeks Post-Op! Great things happening… see below for recap 🙂

10-week Recap

  • Reached full flexion/ROM (After walking on treadmill)… Finally! I have really struggled with getting my heel to my butt, but I can now get full ROM after a decent workout filled with elliptical & treadmill work. I usually wake up with 2-3 inches in between, but a lot of walking helps loosen my knee up
  • 10 weeks! 10 weeks! That means I am “Out of the Red” – my ACL is pretty much good to go… just need to build up a little more strength in the next few weeks
  • I can run in about a month! Even though I feel like I can now 🙂
  • I am meeting with my surgeon on Monday, and my PT is going to sit in on the appt. He thinks I might be ok to run at 14 weeks!
  • Doing more lateral movements in PT
  • Almost all swelling is gone in knee – just a little in the front
  • Can finally sit Indian-style! Lost a lot of flexibility, but it will come back
  • Working on setting  up a skype session with Sargam Mishra to do some energy/healing work on my ACL next week – more to come later (She actually completely healed a torn ACL on someone!!)
  • Scar still looking the same, maybe a little lighter… using the Vit E 2x a day!
  • Feeling stronger in balancing exercises – knee not so wobbly

PostOp10weeks

I see my surgeon on Monday, and I have a few questions to ask him. I think he is a little more aggressive on what I can do physically versus what my PT allows me to do, so it will be interesting to see how he thinks I am doing.

I went to Bikram tonight, and I can’t believe how much more I can do! I could do almost all of the poses! Not a lot of the sitting poses, but I could definitely see my progress in class. Below is a chart of all of the poses I did – I Xed out the poses I didn’t do. A lot of the poses I tried, but stopped if there was any twisting/pivoting of my knee. The poses marked partial, I only did the right leg and not the left.

Hope this helps anyone getting back into yoga after ACL surgery! Of course, everyone is different, so listen to your body 🙂

If you are itching to get back into yoga, or are looking for a way to improve your ROM, strength, and flexibility in addition to your PT appointments, check out my Yoga for ACL Surgery Recovery Course! It’s a 2-month progression course that aligns with a typical ACL recovery, beginning at 3-months post-op.
If you are past 3 months but are still looking to get back into yoga, this course can be done by anyone, no matter how far along you are in your recovery!!

This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.

ACL Post-Surgery 9 weeks

I wish I had more to report, but I feel like week 9 was the same as week 7 & 8. My ROM has pretty much stayed the same, and no change in how my scars look. Recap is below!

Week 9 Summary

  • Better strength & Flexibility
  • Different exercises in PT
  • Still a little IT band pain on left side of pain, comes and goes
  • Doing more in Yoga – still careful, but am surprised by how much more I can do! I only wish I had more time to go to class
  • Have been doing headstands AND handstands, no problems 🙂
  • Knee is feeling more stable
  • Still a little swelling in front of knee, which prohibits me from getting past 147 degrees flexion – any tips on how to get past this?? I am icing 1-2 times per day.
  • Workout classes at work! A mix of pilates, boxing, yoga, standing core work, etc. Next week is total body conditioning. I feel so out of shape during the classes! 2x a week
  • Stretching after every workout
  • Yoga – Slow Power Flow & Bikram (1x a week, if I can find time)

I chatted with my PT the other day, and I asked him about running. I was curious as to why 16 weeks was when they had people start running, versus 12 weeks. I really just wanted to know the structure of the knee and healing process that the decision was based on. Apparently, 16 weeks is good for the “average” person. There are people who recover quicker, and they can start sooner. Then there are other people who have a tough recovery, so they don’t run till later on. Since my surgeon/PT center bases everything on studies, they opted to go for the “average” recovery timeline. The reasoning being: A while back, a soccer player recovered from his ACL surgery in 90 days. 90 days! (study info can be found here and here) So, naturally, more studies were done, and the recovery process was pushed to see if other people could really recover in 90 days. What the studies found was this: not everyone is a professional athlete, so 90 days might be a little much to shoot for. LOL. Apparently not everyone is an athlete (prior to surgery), have personal trainers and physical therapy most likely every day or the money/resources to recover as quickly as a professional athlete (no shit). Also, the survey found that people’s grafts were stretching out/more issues arose when the recovery timeline of 6 months they were shooting for was being pushed shorter.

So, even though my PT said my leg is most likely strong enough to run/jump now, he said “better safe than sorry.” Since I am at the 9 week mark when my graft has probably stabilized, there is still a chance of it stretching out (6-10 weeks is the time when your ACL is technically still healing/stabilizing). And I would rather be safe than sorry and have to go through that painful surgery again! However, if I accidentally jog to my car like i did last week or jump up and down when I am excited – I won’t sweat it 🙂

Can't wait for the day where I can jump & Run again!

Can’t wait for the day when I can jump & run again!

Until next time!

This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.

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