They’re sturdy, not loud, and can handle bursts of power when my fitness is back at a stronger level. Let me know what you think and what you’re finding once you move through the schedule! We will be averaging 100km a day. You just had it replaced and want it to last the next 20-25 years which requires a healthy body weight. ACL surgery can be done on an outpatient basis, meaning that patients are treated in an ambulatory surgery center. Let’s look at rehab. This is a baseline guide to rehabbing from ACL surgery on a bike. I’ve been thinking about starting to cycle to get back into the swing of things, but have very limited cycling experience – your program is just what I needed! You’ll need a tire that makes contact with the machine at all times. 2. Something that I quite appreciate about the bike is it’s ability to continuously heal both body and mind. For me it wasn’t uncommon to lightly spin for longer after a workout, or on off days as well. Recovering from anterior cruciate ligament (ACL) knee surgery can take up to a year. There are many reasons, but here are a handful: Alight, let’s take a look! Pace yourself, listen to your body, and know your limits. Example: If I was 50 years old I would subtract 7.5% from my FTP number. In general terms, reconstructive surgery is not urgent and can be delayed to fit around work and personal schedules. That’s the main thing – not that a bike can show you the metrics as they fluctuate. Watts give us that mental edge even though things may otherwise feel slow. Do you think I could apply all of this to a spin bike in the gym?? I previously sort of just rode it when I felt like it (1-2x/week), but need to be more focused on cycling as a way to build leg strength while gyms are closed. Did you get your number? The simple answer is yes. I’ve noticed the jump from phase to phase (week 4 to week 5) feels tough, especially on the first day or two. My promise: no spam, ever. If you are suffering from knee pain due to osteoarthritis and are scheduled to have total knee replacement (TKR) surgery, you can still enjoy bike riding after the surgery. Hopefully it’s helpful. When it comes to heart rate monitors, this is what I use. I use a road bike on my trainer. There are a bunch of trainer-specific free apps out there that connect to their specific trainer, such as: In addition, there are some other cycling-related apps that may come into play later on in your recovery when you take the trainer to a new level, or get back on the road. or would that be a totally different thing. The Peloton rides are intended to listen to the trainer and follow-along, but plenty of people just ride at their own pace (meaning, you can just use the trainer/music as some background motivation). I won’t cover those here, but feel free to look into these. Originally Answered: Is cycling good after an Acl surgery ? Mild swelling is typically part of the healing process, as it … Is it supposed to be? I keep telling myself, and anyone that asks, that each day is a 1% improvement. I'm scheduled to have full ACL reconstruction (hamstring graft) plus meniscal tears in mid-May. It is clear enough for me to follow and make the adjustments etc. 3. For me at 170 pounds that’s an FTP of 238 watts. Did you happen to arrive here by mistake? I’m going to say this once more: I’m not your surgeon or your physical therapist, so don’t do anything crazy. I’m calling each row by week because I have no idea when you’ll start, end, or jump around to. This is fundamentally based on your weight, measured as watts per kilogram (w/kg). You can always increase after a few weeks (or months) once you’re more comfortable. Hey Zarina, in my (limited) experience with spin bikes it’s not going to work the same way. Well, about 1% better than yesterday, and tomorrow will hopefully be another 1% or so! For the sake of brevity, let me cut to the chase on a few points: In my opinion, midrange is the way to go. One of the most exciting stationary bike brands out there today is Peloton. The "twisting" is not good at all under any circumstance but especially soon after surgery. During this period, t… If it’s only streaming lessons then you wouldn’t have that type of power-focused control with the unit. You can get a ton of information that goes to the deepest of levels there. Cycling has been shown to be a relatively safe activity for rehabilitation after anterior cruciate ligament (ACL) reconstruction as the strain that is placed on the ACL during cycling at rehabilitation levels is relatively low (Refs 4 & 5). This was me: when I first got on the bike, I couldn’t even gain a full revolution. So why not have a program that sets goals and facilitates incremental wins? In a perfect world we would want to know your functional threshold power (FTP) to effectively build a program. Why cycling for rehab? If you’ve ever picked up a copy of A Simple Machine, Like the Lever, you know what I’m saying. Riding a bike can be useful in the treatment of ACL injuries. Even though this stair-step progression is fairly gradual, holding new power—even 10-15 watts more—will demand more from your surgical leg. Once you begin measuring your ACLR rehab in weeks and months, rather than in days, you’ll find it begins to get boring. That makes perfect sense. According to a 2006 research of the Orthopedic Society for Sports Medicine on allografts, approximately 350,000 Americans undergo ACL reconstructions annually (Wojtys, 2010). I personally had a tough couple first weeks (as heard on the podcast) but many others do not. 1. If you are wanting to be able to hike or camp after acl surgery here are some things I found that really helped me out. ), but not all trainers are the same. Popping in your knee can be due to scar tissue after surgery. First a little about my progress at the 8 month mark. What if my numbers feel extremely easy? After months and months of a stiff knee that lacked range of motion (ROM), cycling became rehab for me once before. 2. After surgery it is difficult to exercise and maintain a healthy weight, which is critical for long term success for this new knee. That being said, I was slowly getting going about 4 weeks after my surgery with the first week of the program. A smart trainer is also intelligent in that it can communicate through, at a minimum, Bluetooth. So if the spin bike can do that, in theory it could work, but I’m not sure if those bikes can be set up that way! You want to use an app that connects to your trainer, that then also allows you to manually set the resistance through your phone. I am walking with a limp and piercing pain ,after 6 weeks of my ACL surgery. Hurt at first :) But you feel the improvements no doubt. He or she generates that much more power in a short burst. You should be pushing the intensity, but not to the point where it’s giving you pain in a bad way. Over the last few weeks I’ve started to get fairly frustrated not being able to do any cardio and not being able to quantify my improvements (outside of PT of course). That being said, ideally you’ll need a smart trainer (and a smart phone, which you probably have) to begin tracking your efforts. so just a simple question since cycling is ok for rehab when where you able to really push yourself on the stationary bike. It takes time for the joints to heal and begin to move smoothly again. I recommend you do this every other day. I’m not your surgeon or your physical therapist. Typically after ACL surgery is complete you’ll be sent home the same day. Patellar moves all instructions; avoid palpation of surgical portals x 4 weeks. Returning to Work and Activities. Why? Chris is a thinker, visual designer, part-time nomad, and purveyor of life's curiosities.Read More, Maybe you’re looking for the Torn ACL Recovery Podcast, Torn ACL Recovery Podcast – Rehab Strength & Conditioning. Are you recommending not riding longer than this? A personal journal by Chris Arnold, thinker and web builder at Authentic Form & Function. For all that is changing around us and all that is out of our control, the bike remains a machine we can rely on to take us places we’ve not yet been. What makes a trainer smart? Maybe I’m sick; maybe it’s an off day; or maybe I’m just pushing too hard. This isn’t a Sunday stroll to the ice cream shop with the kids, but a number that, in theory, represents your most sustained effort on the high end. Treatment may involve surgery to repair the tear, after which rehabilitation through physical therapy may be recommended. :). Also, you can’t adjust settings at a specific watt level so it’s impossible to “stay” at 50 watts, for example. However my leg shows light negligible bent when fully extended.And the inflammation is yet around my knee. I’ve seen some find success with a “hybrid” bike on a trainer, too. I’m still using this same setup at home for training sessions and it’s working great. Appreciate the kind words! You wont have complete range of motion till 6 weeks if the recovery is very good. Effleurage for edema. Midrange trainers can comfortably handle any power output a recreational cyclist will have. Or extremely hard? Top 5 Knee Range of Motion Exercises to do during ACL Surgery Recovery, Knee Swelling After Surgery – My Number 1 Tip To Reduce Swelling. During physical activity, this ligament can get torn causing the need for surgery. Unsubscribe at any time. This is a good time to note that this won’t be a deep track nerds-of-cycling article about gear specs or peloton-level training guides. Why cycling for rehab? The key ingredient here, of course, is watts. In other words, generating 0 watts would be getting on the bike for the first time after surgery. Other “cycling” equipment, like an Airdyne or an Assault Bike are not recommended. Timing is a tough question because it’s so very unique to you. Let’s say that rider generates 600 watts of power during that short sprint. If you’re trying to cycle every day, use your off days to pedal with less resistance, and potentially with a faster cadence to keep the leg loose and comfortable on the bike. The little gains that are so ever present in the early stages begin to fade away with longer stretches of time without a lot of tangible change. It has now been eight months after ACL surgery and my wife and I were able to go on a relatively tough backpacking trip. Here’s to getting after it! So in theory, I want to get back to comfortably holding 240 watts for ~10-20 minutes, in order to re-achieve my pre-surgery ability. It is important to continue some “straight line” fitness activities and cycling is ideal. From there the entire document will update and provide your goals. If the stitches are dissolvable, they should disappear after about 3 weeks. Probably worth a phone call to see if you can manually adjust resistance or do your own thing, more or less. So this is all great. I went to the gym and tried to do this on a machine they had but it didn’t work. ACL Surgery Recovery Timeline. Watch the healing process over the first 2 weeks. Before my surgery I started getting interested in how I could measure my efforts in rehab using a smart trainer, a heart rate monitor, my phone, and my bike. This is. That’s great! For the first few days, patients will not be up to much. Thanks Joel. I sometimes mute the trainer and listen to podcasts. If you won’t ever use a trainer again after rehab, maybe you go with a low end model. Budget trainers (up to $350 or so) have smaller, louder flywheels. Once I have that back, I can choose to continue training to push that as far as I’d like. Log in, 10+ ACL Surgery Recovery Exercise Vidoes - WATCH NOW. One of the biggest obstacles of recovery after ACL surgery is stiffness in the knee. Chris – thanks for this article and for the podcast. I look at it as something that will extend well beyond my rehab, personally. If your stitches are not dissolvable, they'll need to be removed by a healthcare professional. It also relates back to your graft type, and so forth. Thankfully for me—despite this decidedly uncool situation—cycling was already a large part of my physical activity. It’s hard to get psyched up about the differences day over day, but when you think about last week versus this week, or last month versus this month, the differences are clear, right? (2) In most cases, this happens when there is a sudden change of direction during a physical activity. 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