Help with upperbody workout

connollys

hi all,

Going in for ACL reconstruction this day week so looking for a bit of help constructing a workout I can do while Im off my feet for a while. I have dumbells and a barbell at home but am assuming the amount of exercises I can do will be limited with not been able to put any weight on my leg for a while.

Anyone have experience of this or ideas of exercises I can do to keep me ticking over during this time?

narwog81

i got the surgery last august, did the full 6 months rehab and am grand again now....

you'll only be on crutches for about 10 days after the op, and you'll be walking without a limp in about 3 -4 weeks.

honestly i'd say concentrate on the knee rehab for this time. any gym time you have is better spent on the exercise the physio gives you and its not as if you'll lose much muscle/ gain much in 3-4 weeks.

the knee exercises are head wrecking for the first month, i did them 5/6 times a day so didnt have time for anything else! i started upper body stuff round week 6.

i have a log in the fitness logs section that more or less charts my rehab period, could be useful for ya, everyone is different but it could give ou and idea of what you'll be doing at what stage....

connollys

Thanks for the reply. ill check out the log too.

I plan on concentrating on the leg exercises but seeing as ill be off work thought there may be some upper body stuff people could recommened to be at all aswell.

Maybe I should just see what I feel like a few days after the surgery.

rubadub

I would get yourself a chinup bar and gymnastic rings or some other suspension type trainer. Checkout www.simplefit.org I am back doing pushups again, unweighted but with hands just a bit lower down my sides. I can only manage pushups 10 like this (in the past I have managed 8 dips with an added 40kg).