How I’m exercising after an ACL tear
I did all of my knee exercises and then some upper body:
3x10 pushups
3x10 tricep dips
3x10 overhead press
3x10 shoulder press
Recovering from an ACL tear can be challenging, but focusing on a balanced workout regimen can significantly aid your healing journey. While knee exercises are crucial, incorporating upper body exercises such as pushups, tricep dips, overhead presses, and shoulder presses not only helps maintain overall fitness but also prevents muscle imbalances caused by reduced lower body activity. In my experience, consistency is key. I performed three sets of ten repetitions for each upper body exercise daily, which helped build endurance and strength without overstressing my healing knee. It's important to listen to your body and avoid any movements that cause discomfort or strain around the knee area. Additionally, gentle stretching and mobility work helped me maintain flexibility, while gradually increasing the intensity of knee exercises once cleared by my physical therapist. Engaging the upper body also provided a mental boost, keeping me motivated during my recovery process. Remember to consult with a healthcare professional or physical therapist to tailor exercises to your specific injury and progress. Including upper body strength training post-ACL tear complements your knee rehabilitation and supports a well-rounded recovery.
