ACL Recovery Log – 8 Months Post Op

Today marks 8 months since my ACL reconstructions surgery! I am happy to say things are *almost* back to normal. I started running one day a week about a month ago and that’s been going pretty well. I initially took a break from running after PT ended at the end of July because it just didn’t feel right. It feels a lot better now.

I’ve been focusing on run/walk intervals for about 35 minutes. The furthest I’ve run so far is about 3.1 miles! I’m slowly but surely getting back into it. I usually warm up for about 10 minutes on my spin bike prior to the run, but my knee still feels weird durning. It’s not painful, thankfully! Sometimes I even do a mini strength session after my run and always make sure to stretch really well after.

I also took the plunge and signed up for one of my favorite races that is happening on Halloween at Thacher Park, the Squirrelly Six Mile Trail Race. The first time I ran this race was 10 years ago. However, this year I’m planning on hiking most of it. I’m not sure how my knee will feel running on trails, especially if they are wet or muddy. I’m just going to take my time and be cautious. I was surprised the race is still taking place, but it’s organized my by running club, the Albany Running Exchange, and they have strict COVID precautions in place to keep everyone safe! Needless to say, I’m pretty excited about running my first race since…the 2019 Seneca 7. AND it will be my first race Post-Op!

I’ve also been continuing my strength training.

In addition to my at-home routine, I’ve been going to the gym about once a week. I’ve started squatting and deadlifting using a bar, which is something I’ve never done in the past. I’m a complete novice, but I really like it and I’m excited to see how much I can progress. This week’s leg workout consisted of:

Back Squat
10 reps x 35 lb bar (x2)
12 reps x 55 lb (bar + plates) x3

Deadlift
10 reps x 55 lbs (bar + plates) x2
12 reps x 65 lbs (bar + plates) x3

Barbell glute bridge
8 – 12 reps x 35 lb bar (x 4)

Single leg squat off box
5 reps per leg x 15 lbs (x2)

Thigh Adductor
12 reps x 80 lbs
12 reps x 100 lbs (x4)

Seated single leg hamstring curl
10 x 60 lbs (x4)

Machine single leg press
8 reps x 147 lbs
8 reps x 163 lbs (x3)

I’m still cycling anywhere between 30-50 miles per week. Last weekend I did a long 30 mile ride which felt amazing! The weekend before that, we did a 25 mile gravel ride out in Columbia County. My knee feels best when biking and I notice on weeks where I’m riding less, my knee feels a lot tighter.

It has a been a long eight months since surgery. My knee still has bad days where it feels stiff and tight, but most days it feels pretty good. They key is stretching and taking rest days when needed.  To anyone reading this currently recovering from an ACL injury/surgery just know that this process is long and slow. But with hard work and determination, things will get better and you will find your normal again.