Hi there! I have had 2 operations in 6mths on my left knee, after the ACL and MCL were badly ruptured by a misplaced Thai Boxing low kick. The ACL had to be reconstructed, using tendons from the right leg, so that leg also has to be rehabilitated. I have now reached the point where I am ready to return to Martial Arts and wanted to ask the forum if you can advise me on how to maximise my recovery and minimise the time it will take to return to competition? I want to put together a highly intense and comprehensive programme which will see me back in contention ASAP. Thanks in advance for any advice given. I will take it all on board and perhaps even share my feedback from time to time. Thanks!
Hello Jocky i am 5 weeks post ACL reconstruction. My two MA loves are Aikido and Taichi. I have started with my Taichi, however it will be a couple of months before i hit the mat, and even then it will probably be only weapons work to start with. I would not like to offer you bad advice, however i am working very hard on strengthening my quadriceps via weighted squats http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html also hamstrings via a straight leg deadlift http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html Also the Peterson Step http://www.biggerfasterstronger.com/uploads2/PreventACLInjuries.pdf and lots of proprioception work http://www.physioroom.com/injuries/supplements/proprioception_exercises1.php. Hope this gives you some ideas, oh and all the best. Mark
Thanks ever so much for the reply and kind advice. I will pay particular attention to the advice in the links you have provided, as it contains material by one of my favourite strength coaches, the legendary Charles Poliquin. This guy really knows his stuff, so I'm hopeful of a speedier recovery than the hospital estimated...
Jocky how have things been going? I am 9 months post op and have been on the mat and trained a few times, and my knee has been solid. I am still building up the strength in my hamstrings and quads. However the knee is stable, i struggle to kneel.
I'm exactly 8mths post-op and back Kickboxing again, but like you, kneeling is a problem, as is the fact I have lost a yard of pace. I'm trying to remain optimistic, but part of me fears the hospital was just telling me what I wanted to hear when they said the words "full recovery". :bang:
Hey Guys, I done my ACL/meniscus Thai Boxing about a year ago, but am only 3 months post op (patella tendon graft). I am now back training Aikido without breakfalls (& Koyo is being nice to me!). Although my knee is stable and my leg feels reasonably strong, I feel I have lost some of the spring in my step which is anoying when trying to mount a powerful attack. Have you had similar problems and have they persisted? Kneeling is also not much fun. PS. How long before you started back kickboxing?
Knee recoup. ACL/MCL Your biggest problem is probably flexibility rather than strength (although both will need work). Generally people shorten their muscles when injured, which is not good... How long ago were your surgeries done? ACL takes around 8-12months to get good strength back, so don't think about explosive power or high weights until then. I'd suggest that the early recovery is more about limiting loss of muscle,control & flexibility to allow faster recovery later. Going too fast too soon will mess you right up (I partially tore my PCL about 18 months ago, for various reasons did a high-level rowing race after 4 months recovery and was in agony for weeks). If you've seen a physio, listen to what they have to say. Until you have a fully recovered ACL/MCL then your leg muscles are responsible for stabilising your knee joint. To do this effectively is not easy, some pro tips: 1) Your Quads have 3 muscles pulling your knee to the outside of your leg and only one pulling to the inside. That imbalance is a potential issue with weak ligaments. Strengthen the inside quad -lie down with legs out straight -twist one foot outwards to about 45deg (ie. toes of your left foot were poitning at ceiling, now they point left) - raise and lower twisted leg whilst keeping knee straight. 2) "rabbit kicks" -stand on one leg, -keeping knees together, raise the other leg -perform extremely rapid "kicks" twitching the raised foot less than 5inches each time, should be a shuddering of the lower leg backwards and forwards. (this exercise is for fine muscle control, sounds bonkers, actually quite good) You need to be able to keep the kicks small and rapid (think 3-4 per second). Try exercise for 30sec. Outside of recovery for your leg, to retain your cardio fitness and upper body strength you might want to think about some suitable activities (fitness will aid competition ASAP). I would suggest swimming as an excellent way to keep cardio and work your core muscles [if you have good swim technique]. There are possibly some low impact gym machines to aid cardio but I can't advise on them. Rowing and cycling are two other sports often mentioned (for knee recuperation). cycling works fine with knee injuries if you don't stomp your gears, but rowing is the devil's own pain menagerie for injuries :evil: - avoid like the plague*. *It is an awesome sport, but if you can't row already then picking up the technique on a dodgy knee is impossible and if you can row then your massive thighs will rend your knee apart on the drive (personal experience).
My instructors are from the same mould as Koyo, they are always nice! Make the most of them taking it easier My main problems have been entering and turning on the healing leg. I dont quite trust it for some reason. Class has halted for a while, the dan grades are on holiday, which has given me time to indulge in my other favourite pastime, football. It seems to be holding up well whilst i'm playing, and i'm beginning to put more trust in it. Ive only tested it for 30 minutes at a time, and i am looking forward to testing it back on the mat. My pt did suggest running through what he called 'kata' like movements to begin with. so i began by practising my Jo forms, and some bokken work. The kneeling is getting better, slowly.
i've torn my acl twice, and done alot of research after the 2nd tear. i'm 10 days post op and can't wait to be at full strength. essentially, quad/hamstring imbalance is what leads to alot of the ACL tears in men and women these days. you need to strengthen you hamstrings with things like romanian deads, glute ham raises, hypers, etc. other than that, be sure NOT to go too fast w/ anything and take your time...wear your knee brace, and know your limitations.
I got back on the mat yesterday, for a Light-continuous Kickboxing bout and suffice to say, while I got some good shots in, the lack of leg speed cost me the fight. The mind is as sharp as ever, but I just can't get those legs up quick enough and was second-best on the night (as I have been in sparring). It's been 10months since the op. I was given the all-clear to train 6mths post-op and 9mths post-op to start light-continuous fighting again (I had hoped to resume full-contact next yr sometime, but not sure now). The main issues I have are that although the reconstruction means the leg no longer gives way, I have very restricted movement and struggle with stretching drills and kneeling is painful. The Specialist said it would be "9mths to a year for FULL recovery" but despite following their advice to a letter, that has not materialised. I train well, eat well, rest plenty and take the recommended Glucosamine, etc. but I am now facing up to the fact that the damage may never heal 100%. Although I've been extremely patient, I'm starting to wonder if this injury was indeed the "Kiss of Death"...
