Question: Post ACL surgery question

[TxannnY]

Hi! This is actually my first post on this site. I was originally hoping to ask for tips on buying skis, but I tore my ACL in January skiing in Vermont. I had surgery in March. I’m about 5 weeks post surgery now. My doctor assured me I’ll be skiing again by December 2024/January 2025. My PT has given me the green light to push myself a little more in my workouts and showed me what I could do. Figured it was also worth asking if anyone here has gone through the same thing and have any advice on best workouts to get back in ski shape?

For reference, I’m 28 years old, 5’7”, 140 lbs. I only recently got into skiing about 4-5 years ago, but have been going steadily every season for about 3 years now. I live in the Northeast so I go around 20+ days each season. I consider myself an advanced skier, able to confidently go down black diamonds and moguls. It’s a sport I did not grow up doing, but have fallen in love with it. I can’t wait to get back out there. I actually tore my ACL while taking a lesson on learning how to free jump smh.

I am off crutches, but still in the giant thigh to leg brace. I usually change into a basic CVS knee brace during PT, so I figured I could do that at the gym? I’m bending my knee pretty far right now, but still working on muscle strength.

I appreciate any advice, it’s nice to have this place to ask for some help. Thank you!

 

[Pequenita]

Hi! Welcome! I would actually go back to your PT and more specifically tell them your goals, etc., and ask what they (and your surgeon's protocol) think is appropriate for you. Depending on the graft you have for the reconstruction, you may feel better much sooner than when the graft has actually healed/adhered (not sure what the right word is). But, there is a period of time post-surgery that is particularly precarious and where most graft failures occur, if they do occur.

Generally, you want to rebuild your balance and strength in the surgical knee, so there is ultimately a lot of single-leg exercises. A lot of people here who have gone through an ACL reconstruction, so maybe start by searching the site if you haven't. Best wishes!

If it is helpful at all, I was 28 when I had my ACL reconstructed. I did take about a year and a half off from skiing. It's now more than 20 years, and I (my skiing and my leg) am doing very well.

 

[Verve]

Agreed that your PT should be a great resource for this. My PT was actually in a gym and once I was cleared for certain exercises she’d show me on the equipment and monitored my form for the first few rounds.

One thing you can start earlier is the stationary bike and following that the erg/rower. Both are closed chain exercises so low risk. Check with your PT but if you’re feeling starved for cardio, those were the first options I had. No need to rush anything - you’re really far along for only tearing it in Jan!

You’re part of a big club now!

 

[Trailside Trixie]

Welcome to the post side of surgery. You doctor is right, skiing post ACL surgery is about 9 months. My guy went through this and the best advice he was given by multiple people was do the PT until the very end. Don't quit even if you think you are feeling better. I agree wtih talking with your PT person about your goals. They will give you safe exercists to do at home or at the gym so that you can stay/get in shape but not agitate your knee. The summer after my guys's surgery he couldn't hike or do any walking with big hills. His first season back which was 9 months post op he was allowed to ski groomed greens and blues. No blacks, no ungroomed, no mashed potato snow, etc. That was what he did for the first season back. This is is 2nd year post surgery and he's clear to ski whatever he wants.

As far as working out my guy did a lot of flat walks, no incline. He also couldn't play much disc golf using the traditional frisbee type throw as this involved knee twisting. That summer we played lots of disc golf (he threw underhand) on flatish terrain and did lots of flatter walks.

Good luck, you are on the awesome road to recovery now.

 

[AJM]

the best advice he was given by multiple people was do the PT until the very end. Don't quit even if you think you are feeling better.

110% agree with this !
I didnt do my ACL but did a lot of other damage to my knees and made my PT aware of my goals and she in turn came up with a rehab programme for me .. heads up, it can get pretty boring but you must stick with it.
I was skiing 9 months later but in all honesty I probably should not have done but hey I did and I had a ball.
I started doing hill walks again a few months ago and I put it all down to sticking with the rehab programme
One piece of info my PT gave me is that it would take 2 yrs (yes 2yrs!!) to come right and she was pretty much on the money, I still get the odd tweak and wobble 18 months out but they are getting more and more infrequent and I plan on having a fantastic ski season when it starts in late June

 

[geargrrl]

ACL hamstring reconstruction here,
Do your PT.
Do your PT
Follow PT instructions
Do your PT.

110% of people I knew who blew off parts of it or quit early have recurring issues and will never heal 100%.
Make sure your PT is "return to sport" and not "return to cubicle" oriented. Some facilities deal mainly with sedentary folk; some specialize in athletes. Don't assume.

 

[Trailside Trixie]

ACL hamstring reconstruction here,
Do your PT.
Do your PT
Follow PT instructions
Do your PT.

110% of people I knew who blew off parts of it or quit early have recurring issues and will never heal 100%.
Make sure your PT is "return to sport" and not "return to cubicle" oriented. Some facilities deal mainly with sedentary folk; some specialize in athletes. Don't assume.

Truth. Finish your PT was what EVERYONE said. We knew too many people who didn't and had nothing but problems.

Michael's doctor specialized in sports ortho injuries and his PT was returned to sport based having many athletes as patients.

 

[geargrrl]

I've got my ACL surgery/rehab journey on my IG @geargrrl starting July 4 2017

 

[geargrrl]

link to my ACL IG journey,

Penny Schwyn on Instagram: "It's all fun until it isn't. #theregoesmysummer #ow #guessitsmyturn"

4 likes, 7 comments - geargrrl on July 1, 2017: "It's all fun until it isn't. #theregoesmysummer #ow #guessitsmyturn".

www.instagram.com

 

[HikenSki]

I tore my ACL in Jan 22 and had surgery in Mar 22 once the swelling went down a bit and I got cleared for FMLA and extended leave. My goal was to ski in Jan 23 and I worked with a PT for return to sport. I did PT religiously 2x a week until Oct and 1x a week until January and was hesitantly cleared in February. It took a lot longer than expected to get my strength back, especially in my hamstring (I had the hamstring graft). I pushed myself so hard that I ran into sciatic nerve issues by Feb and wasn't able to try skiing until March. It did not go well. I decided that PT and pushing myself for nearly a year was just too much, I was burnt out, dealing with sciatica and an achy knee, and was just miserable. So I decided to just "live" and be active in different ways - casual walking, hiking, biking, just getting out and camping with our toddler, letting my body truly rest for the first time in a year. By October, I was feeling better and started up all the PT exercises in anticipation of returning to skiing in January. I felt so much stronger in my knee and was easily doing exercises that I struggled with right before I was cleared to ski. I attempted skiing again in January and while I hadn't felt that strong in ages, my skill was back to beginner. We returned in February and I took a private lesson and started to find my groove before the snow turned to crap. We will return next year but only for midweek trips until I am fully confident to get off the over crowded greens around here.

My advice: Be diligent with your PT, listen to your doctor, don't overdo it. 6-8 weeks post surgery and shortly after are the most dangerous window in that you finally feel strong but the tendon is actually at its weakest. I tried cycling at four months and while it felt great, my doctor was PISSED because one fall would have destroyed the ligament at that time. If I wanted to cycle it had to be on the trainer. Fortunately, you have age working for you in that you are young and hopefully will have a better return to the sport than I did. Just listen to your body and it will let you know when it is ready.