ACL Reconstruction rehab with Crossfit

Whilst searching for and reading various blogs on ACL surgery and Rehab I didn't find anything very recent or directly connected to Crossfit so I thought I would start my own blog and see how it goes.

I had my first ACL recon 22 years ago after suffering a bad injury playing soccer (I know I should official call it Football but people in the US or Oz may think it was rugby!). I really did not follow a good rehab process and went back playing soccer way too early, to my regret. I actually tore the ACL in my other leg and had to give up soccer for good. I was able to play golf which has been a bonus but could never play several other sports. Throughout this time I have twisted both knees many times, either trying to play cricket, trying to play 5 a side soccer etc etc. each time i and have had to put up with swelled knees and weeks out being injured.

Any way in Sept 2010 I started to do Crossfit at a local box. Actually I started because I was trying to get my teenage daughter fitter for swimming. Anyway after a few weeks the whole family were hooked and we have now been doing Crossfit for over 12 mths. I am a fairly competitive person and I am really enjoying Crossfit. Although I think I could do better and hope to improve after this surgery. So far i haven't been doing too bad for an old git (43). but yet again i have been contrained by the knees. They start playing up when doing simple things like double unders or Wall ball. I get some good stretches of 4-6 weeks with no injury then they would start to play up again. therefore, I started to think about going under the knife to have both knees cleaned up, I wasn't keen to have the ACL's reconstructed due to the rehab time. That is until I met a guy at the Box who had both his ACL's done at the same time 2 years ago.

On hearing his story and seeing how good he is doing in the gym I changed my mind and on 22nd Dec 2011 (3 weeks ago) I had a Bilateral ACL reconstruction. I am now very keen to regain my fitness and get back to doing Crossfit ASAP.   So here goes I will try to post weekly updates on my progress with the physio and at the Box doing Crossfit.

Week 1

I left hospital the day after surgery, both legs in braces. Good job I have my wife and 2 girls to look after me!. Anyway this was the day before Christmas eve so spend most of the time on the lounger being waited on by the family. However, I did complete all the exercises that I was instructed to do by the Physio at the hospital and I was able to walk around on crutches by the end of the first week.

The exercises we very basic - Co contraction of front and back of leg muscles and calf stretches.

The co contractions were uncomfortable but got better as the week progressed.

Week 2

I continued with the exercises as instructed and took painkillers as prescribed.

By the end of week 2 I was able to walk on crutches without the braces, including going up and down stairs. I also started back at Crossfit on the 4th Jan 2012, only 14 days after the OP! This is unbelievable compared to my previous ACL op 22yrs ago. After that op I was in a cast for 8 weeks and then a brace for a further 6 weeks.

My WOD consisted of seated press and strict pull ups. All done with relatively no pain to the knees.

Week 3

Today is 3 weeks to the day that I had the op. I saw the surgeon and physio yesterday for my first Post Op consultation. The Physio was happy with my co contraction and walking. He was also a little surprised that the muscle around the knee (Vastus Medialis) was still there/coming back. By the way i have lost lots of thigh muscle at this stage. This must be because i have followed their exercise instruction exactly.

I can also walk without crutches. It is slow at the moment but I can walk without a limp and no pain. The main message from the doc's was "take it easy'. If the knees hurt or swell you are doing too much. Two things I found out that I as not aware of 1) I had a hamstring ACL recon which is equivalent to having a massive hamstring tear. These injuries take 6 weeks to heal so you need to take it easy on the old Hammy's for that period, and 2) The graft actually goes weaker over the first 6-8 weeks, and then gradually increases to full strength in 9 mths. Nothing can be done to improve this time...Hence, it is very wise to listen and follow their advice if you want long term benefits.

I have been to the box every day last week and this week. Our trainer, Mick, is an excellent coach and his creating a modified WOD each day. By the time I am back to rxd status I will probably be nicknamed "Tommy MOD".

I was at he box last night doing bench press and strict pull ups (5+4+3+2+1) BP @BW with *2 for strict pull ups. Without realising it I tried to jump a little for the PU bar and hurt my Hammy. (BTW we have a low bar in the box so no need to jump but i guess the excitement got to me). I immediately iced it and did the same when I got home. It feels alright this morning but it is a lesson for me....slow down and take it easy!

Well sorry for the long initial blog I expect the next weekly ones to be shorter. If anyone has any questions/comments/advice I would be pleased to hear from you.

Best Regards
Tommy