Upon being cleared to start jogging at the end of month five/beginning of month six, I was very excited for this month. This was a milestone I worked a long time for, and was ecstatic to takle. The focus of this month was focused on jogging, SL strength, and not irritating my patellar tendon. In this post, I detail my sixth month post-op, including my progress and new exercises.
For a full breakdown of my injury and surgery, head to this post.
How I Felt
Month six of recovery after ACL and medial and lateral meniscus surgery started with me being finally cleared to jog. My biodex numbers were nearly the same as the last month because both of my legs got stronger, meaning that the difference was still very large. I was certainly frustrated by this, but I was ecstatic that I could begin jogging.
I started out the month very motivated, but I began to struggle with some anterior knee pain/ patellar tendon pain. I had to focus a lot on controlling this pain, and that became difficult for me. I was still supposed to be strengthening my quad, but most quad exercises bothered my patellar tendon. The anterior knee pain was certainly inhibiting some progress, and that was very tough to handle.
How My Knee Felt
I began jogging every other day. I mixed jogging with walking and slowly increased the interval time or intensity. When I first began jogging, it certainly was not comfortable. I was able to handle it and was very careful about progressing my running. I continued to work on some ball exercises as well, like light dribbling, passing, and jogging.
I was focusing on single-leg exercises to try to really target my left leg since the difference was still so large. Additionally, I used a blood occlusion strap to try to target my quad without bothering my knee. To manage my patellar pain/tendonitis, I was heating before workouts and stretching and rolling out the muscles around the knee (quad, hamstring, hips, IT band).
Major Events
- Cleared to jog at the end of month five/ beginning of this month
- Focused on single-leg exercises to try to ensure my right leg was not “cheating” on double-leg exercises.
- I began jogging on land for the first time.
- I started to struggle with some patellar tendon pain.
6 Months Post-Op Exercises
Focus: This month was much less about ROM and much more focused on strengthening, especially via single-leg exercises.
Watch some of my exercises HERE.
Strength
- SL lateral hop on Bosu ball
- Stairmaster
- SL ball curls
- SL balance med ball tosses
- Eccentric step downs (higher)
Soccer
- Began light dribbling
- Started jogging
ACL Surgery FAQs- 6 Months Post Op
Could you walk normally?
Yes. I did not have a limp.
Could you run?
Yes. This month I started jogging. I ran very slow and would alternate with walking.
Did you have full range of motion?
No. I had nearly all of my hyperextension by the end of this month, but was still working on flexion. ROM was not my priority though.
Could you sprint?
No.
Could you cut?
No.
Could you play soccer?
No. I was just beginning to jog.
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