After being asked to come back in another eight weeks at the end of month eight, I spend my month 9 post of recovery really pushing. I was only lifting weights on my left leg so that it could catch up to my right. This month, I really focused on strength and power. In this post, I detail my ninth 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
I was still discouraged by the results of my last appointment this month, but I was also determined to get cleared at the next one. Typically, I worked out six days a week but was still concerned about my progress. Overall, I was beginning to feel more confident in all of my movements and able to work out much more like myself again.
How My Knee Felt Month 9 Post Op
This month, I was only lifting weights on my left leg because of the struggle I was having getting it to catch up with my right. To focus on my quad strength without irritating my patellar tendon, I implemented more isometric lifting as well as eccentric split squats with heavier weights. I also did more power-based, explosive exercises, and still attended physical therapy once a week.
I did not have any major issues with my knee, aside from the lingering patellar tendonitis I was continuously battling. Additionally, I could also still tell my leg/knee was not fully “normal”, as the explosive movements were just more difficult.
Major Events Month 9 Post Op
- Only weight lifting on the left leg
- Gaining confidence in complex movements like jumping and cutting.
9 Months Post Op Exercises
Focus: I was focused on strength, especially eccentric strength. I was also focusing on more game-like agility and functional movements.
Watch some of my exercises HERE.
Strength
- Heavy SL Squat
- Heavy SL leg press
- SL switch jumps
- Cutting and agility patterns
ACL Surgery FAQs- 9 Months Post Op
Could you walk normally?
Yes.
Could you run?
Yes.
Could you sprint?
Yes.
Could you cut?
Mostly. I was still building up my cutting.
Did you have full range of motion?
Close.
Did your knee feel normal?
No. I could still feel a difference, especially during hard activities.