ACL Phase 1 [0-6 weeks] - Full Program Revealed + Tips

ACL Rehab (Anterior cruciate ligament rehab) phase 1, full professional program explained and revealed. This video will go through the first 6 weeks of ACL rehab including, early Tips for management of the ACL and explain the full program Charlie has gone through during this first 6 weeks.

Schedule is below, please keep in mind that Charlie is a full time athlete and that the main areas to hit as explained in the video is your recovery/mobility and then your rehab/lower body gym

Schedule first 2 weeks:
Mobility, swelling and compex occured daily x3 (Mon-Sun)
Rehab exercises occured x4-5 days a week (2 days on 1 day off)

Schedule after 2 weeks:
Mobility, swelling and compex occured daily x3 (Mon-Sun)
Home rehab sessions occured x3 days a week (Mon,Weds, Fri)
Lower body gym rehab sessions occured x3 days a week (mon, Weds, Fri)

Upper body gym rehab sessions occured x2 days a week (Mon, Fri)
Altered Cardio occured x1-2 days a week (Weds, +/- Saturday)

Timestamps:

00:00 Is this video for you (introduction)

TIP List:
01:11 Tip 1 - Get the knee straight
01:58 Tip 2 - Protect the graft sites
02:59 Tip 3 - Slow is smooth, smooth is fast
03:43 Tip 4 - Step count
04:20 Tip 5 - Muscle wasting / muscle atrophy
05:39 Tip 6 - Focus on the body as a whole
06:31 Tip 7 - Infection risk!!!
07:13 Tip 8 - Week 0-6 Swelling management program shown
07:21 Tip 9 - Walk properly!

Rehab Explanations
07:54 - Phase 1 overview
09:16 - Phase 1 focus areas
10:08 - Week 0-2 rehab day 1 program shown
10:19 - Week 0-2 rehab day 2 program shown
10:27 - Week 0-6 Foot and ankle program shown
10:41 - Week 0-6 Mobility program shown
10:57 - Week 3-4 gym day 1&3 program shown
11:36 - Week 3-4 gym day 2 program shown
11:49 - Week 2-6 Opposite leg strength program shown
12:08 Week 3-6 Home rehab program shown
12:31 Week 5-6 Gym program 1/3 shown
13:33 Week 5-6 Gym program 2 shown
14:45 Whats Next?


Welcome to the ACL Survival Club - check back for weekly vlogs from a full time rugby player rehabbing an ACL (for the 2nd time). Doing it for the plot!

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