My third month recovering from ACL and medial and lateral meniscus surgery was still quite difficult. Although I was slowly improving my range of motion and strength, I was still behind the “normal” timeline and still really struggling with my recovery. In this post, I will detail my third month of recovery and share the exercises I was doing during that month. I will only describe new exercises I was doing 3 months post op even though I also did many of the same exercises as months 1 and 2.
For a full breakdown of my injury and surgery, head to this post.
How I Felt
This month was a bit more encouraging than the second month. While I was still quite limited, I was able to do more exercises that felt like strength and typical workouts, so this made me feel like I was making progress. My range of motion only changed slightly, but the movement itself was much more fluid. I was able to walk my dog, but I still could not be on my feet for too long without getting a lot of pain and swelling.
Leading up to my appointment, I felt pretty optimistic that I was making significant progress. My appointment went okay, as the doctor was pleased with my progress. She said I was to come back in four weeks for the two-step biodex. I was not exactly expecting to start jogging, but the appointment just confirmed it was still a ways away and it reminded me that this was the time many people began jogging after ACL surgery. In general, this month was okay but still mentally challenging.
How My Knee Felt 3 Months Post Op
My knee still did not feel great during this month. It was certainly better than the second month but still inhibited me from daily functioning. I worked at a soccer camp for one week this month and really struggled. Being on my feet all day made my knee swell up and ache. I was still icing very often and managing swell. The fluidity of my movements improved, but I was still working on ROM very often.
My knee would still swell up fairly easily, especially after activity, but I was down to icing about 2x a day. I was still not used to the numbness around my knee.
I was able to start adding more strengthening exercises and slowly return to a more normal workout routine for me. I focused on most of the same exercises as I did in the first two months, but I was able to add variations to make them more difficult.
Major Events 3 Months Post Op
- When stretched, extension at 0° and flexion at 130°. I still needed to get back my hyperextension and last 10° of flexion.
- Greatly improved ability to handle stairs. I started being able to walk down on both legs.
- I felt like I made a lot of progress, especially with the fluidity of my ROM.
- At my follow-up appointment, the surgeon decided I made enough improvement from month 2 that a surgery scope would not be necessary. They urged me to continue focusing on ROM and quad strength.
- I did many of the same exercises but was able to adjust them to make them more difficult.
3 Months Post Op Exercises
Focus: ROM, walking mechanics, strengthening quad/hamstring
ROM
- Slant board calf stretch
- Standing march (forward/backward and lateral)
- Standing butt kicks
- Elliptical (very light)
Strength
- SL assisted pistol squats (onto a yoga ball)
- DB Squat to press
- Lunge to calf raise
- Lateral monster walk
- SL glute bridge
- Balance board or Bosu ball squats
- Higher step-ups, eccentrically coming down
- Clamshells
ACL Surgery FAQs- 3 Months Post Op
Could you walk normally?
No. While my walking was improving, it still was not completely normal. I still had a slight limp, mostly due to a lack of full extension still.
Could you walk up/down the stairs?
Yes! While it wasn’t perfect, my ability to handle stairs was much, much better. I had less hip hike walking up them, and I could walk down using both legs.
Could you run?
No. While 3 months is often considered a “typical” time to jog after ACL surgery, I was nowhere near running.
Did you have the full range of motion?
No. My range of motion was significantly better than month 2, but I was nowhere near all the way there. It was still a major focus for me. Extension at 0° and flexion at 130°. I still needed to get back my hyperextension and last 10° of flexion.
My Entire ACL & Meniscus Surgery Journey
Month 1
Month 2
Month 3
Month 4
Month 5
Month 6
Month 7
Month 8
Month 9
Month 10
Month 11
Month 12