1, leg.

The basic problem to pay attention to after operation is that the legs should be placed on the pillow, and the toes should be directly above, and they should not lean to one side. Below the knee joint, do not put your legs in a slightly bent position. This point is raised separately, because we can see that some patients have made mistakes, and the ligament that has just finished surgery is very fragile, which should be paid attention to.

2, brace

Before the operation, the hospital will let everyone buy a brace at their own expense, which cannot be reimbursed. 850 yuan's braces are very expensive. It is estimated that the cost of that thing will not reach 85 yuan, but it can't be used.

The doctor said that braces should be worn during the day and night within 1 month, and not at night after 1 month, but during the day for 2-3 months. In other words, you should wear braces for at least 2 months.

Many friends think it is unnecessary to wear braces, which I think is very wrong. The brace is to control the correct posture of the leg. It is really uncomfortable to sleep with it at night, but when sleeping, the legs (especially the calves) tend to lean to both sides, pulling the ligament that is not completely fixed, which is easy to relax the ligament. When you go out for a walk during the day, your thighs and calves will be pulled in different directions because of uneven stress. Wearing braces can effectively prevent irregular movement of legs.

I didn't shoot my own bracket, but found a picture on the Internet, which is basically like this, and can be adjusted between 0- 1 10 degrees.

The branch sold by the Third Hospital of Beijing Medical University is named Jie Jun brand and produced by Beijing Century Jie Jun Medical Device Technology Co., Ltd.

3 the abduction problem

Many friends are anxious to take off their crutches, perhaps because wearing crutches is ugly? I think this is very unwise. When the ligaments are not so strong and the muscle strength is not so strong, we really shouldn't take off the crutches in a hurry.

It's not a matter of time. It doesn't mean that it will be taken off in four or six weeks. The standard of take-off is that the injured leg can stand independently and stably for one minute. When this standard is reached, it can take off slowly and start walking again.

So I hope my friends don't try to be brave and wait until they have the strength to take off the abduction.

4. Active bending

Some friends always talk about active bending. I asked the rehabilitation doctor at that time. In fact, there is no need to distinguish between active bending and passive bending. At first, the legs had no strength, and they were all bent by passive strength. When muscle strength recovers well, they can naturally bend to a certain angle. If muscle strength is the same as that of a good leg, they can actively bend to the same angle as a good leg. For example, if you stand up straight and hook your leg, if the affected leg is as high as the good leg, it means that the muscles at the back of your thigh have recovered well and have good strength. So there is no need to emphasize active bending, just practice strength.

5 excessive stretching exercises

Overextension exercise is a key item in angle practice, and it is also easy to be forgotten.

At that time, one of my patients felt that the ligament was a little loose after operation, and it was easy to practice overstretching, so he didn't practice much. At that time, I felt tight ligaments, and then I practiced overstretching when I didn't practice bending. Practice stretching well to avoid shortening your legs.

6. Don't fall.

Be careful not to fall down within two months after operation! If you fall, go to the hospital for examination!

Again, angle practice is important, but muscle strength practice is more important!

After the angle reaches 120 degrees, the adhesion may disappear, so the angle is not practiced. Later, I gradually recovered to be like a good leg. I can squat and everything, and my heel can lean on my ass.

The rehabilitation plan of the Third Hospital of Beijing Medical University was ahead of my own, mainly because I was not cruel enough to myself at that time! But it is also recovering well.

Angle practice is bound to be the most painful. I was sweating profusely. Later, I practiced while playing go-kart to distract myself. Angle practice twice a day. After each exercise, I will immediately apply an ice pack to cool my joints. I have never been swollen. Later, I went to check, and the doctor didn't say there was water in my knee. That's all right.

Rehabilitation is a long process. At first, it was painful. I always feel that I can't bend my legs like others. But later, bending the leg is no problem, and strength is a problem. Because of the lack of muscle strength, it is easy to get injured again and dare not do exercise. Just practice hard. There may not be so much time after work, but in order to continue to exercise in the future, stick to it!

What we should warn you is never to be brave. The leg is your own. There's nothing wrong with recovering slowly. It makes no sense to recover faster than anyone else. The recovery angle and strength are real. How eager you are to bend down and take off your crutches will only bring you all kinds of problems in the end. Bend slowly without taking off your crutches and don't panic. Anyway, sooner or later, you will bend down like a good leg and continue to run and jump. The problem with legs is self-knowledge. Do it if you feel good, but don't do it if you feel uncomfortable. Do angle exercises as the doctor says, twice a day, 15-20 minutes. Just practice until you are sore all over every day. Don't overdo it. If it is too uncomfortable or swollen, you must stop practicing until the swelling disappears. After the operation, I reviewed the operation I had done in Beijing. After leaving the hospital, I took the train back to Dalian, and I didn't review it once a month. After half a year, the doctor basically did two things-KT 2000 and a muscle strength test. I mentioned KT2000 before, which is to measure the stability of ligament. That muscle strength test instrument, which I have seen on TV, is the same as that used in the national women's football test. Measure the leg first, then the injured leg, and compare the strength recovery of the injured leg.

Cost: KT2000, 50 yuan. Muscle strength test, 200 yuan. Due to my long-term recovery experience, I finally have time on May Day, so I have to make up for it quickly. Come on, patients, don't worry about surgery or not, exercise after surgery, and exercise for a long time after surgery!

Rehabilitation after anterior cruciate ligament reconstruction —— Rehabilitation exercise after three months

In the first 1-3 months after anterior cruciate ligament reconstruction, everyone will focus on the recovery of range of motion (angle), but in fact, the recovery of strength is very critical. This is suitable for people Some of my friends' leg injuries have not contracted badly after surgery, and it is not too difficult to recover. Some of them have contracted badly, so they should step up their recovery.

Previously, the rehabilitation program of the Third Hospital of Beijing Medical University was introduced, which was basically planned within two or even three months after surgery. When the angle reaches 120 or 140 degrees, I feel that the angle recovery can be ignored, because there is no danger of adhesion, and the angle will naturally return to normal with the strengthening of force.

What I want to talk about today is the enhanced strength recovery after operation.

Enhanced traditional strength exercises

First of all, we should follow the actions in the rehabilitation plan, such as straight leg lift, side leg lift, hind leg lift and hind leg hook. What we need to do now is to add sandbags. I first added 3 kg of sandbags, and later I added 6 kg.

These actions should be done according to the rehabilitation plan. The leg lift is not all the time, but 1 minute. Time is up, put it down, rest for 30 seconds, and then lift it up 1 minute ... and do it continuously 10 or 20 groups. When you get used to lifting 1 minute, you can increase it to 1 minute for 30 seconds, then to two minutes, and so on. It is better to practice until your legs are sore every time.

Then there is squat practice. There are actions in the rehabilitation plan. If strength permits, you can squat on one leg and do it up and down. Be slow at first, don't fall. Then you can take heavy things in your hand to increase your weight.

When squatting with your legs (horse stance), keep your back straight and sit back as far as possible, with your knees not exceeding your toes. In this way, your knees are basically not stressed during exercise, and the exercise of your thighs is very great. I heard from a friend who is practicing basketball that when they are training, they squat quietly, tiptoe over their knees and gently lift their heels, which exercise their knees more, but I think this action should be done less in the first few months after surgery, because it is best not to bear too much weight on their knees.

Go to the health club for equipment exercise.

Exercise according to the sandbags above, and the strength of the legs will be obviously improved after one month. But when can I exercise normally? The doctor's standard is that an injured leg can jump on one leg and squat on one leg like a good leg. This is the only way. It is difficult to restore normal strength just by practicing with a sandbag on your back. This depends on going to the gym to practice some equipment.

Let's talk about it first We shouldn't just go to the gym to practice equipment, which is easy to get hurt. First, I need to warm up. Generally, pedal slowly on a static bicycle for 5- 10 minutes to make the blood of lower limbs move, and then start to do strength exercises. After all the exercises, I usually pedal my bike slowly for 5- 10 minutes to relax, then stretch and then leave the gym.

Instrument exercises can be divided into two types: enhancing strength (increasing explosive power) and increasing endurance. Our primary purpose is to increase strength and make muscle hyperplasia bigger.

Strength-type exercise is characterized by fewer times and greater weight. That is to say, if you practice 4 groups, the number of times in each group is less, generally 12- 15 times, and the increased weight is larger, so that muscles can feel the weight. Endurance type is more times and lighter weight.

Let's talk about the commonly used equipment for rehabilitation exercise in the gym:

1 This is familiar to everyone. People who exercise thigh muscles have this equipment in the gym. Some people may feel uncomfortable with their knees when doing this. I don't think the weight should be too heavy, especially when we are doing rehabilitation exercises. Relax. Friends with meniscus injury do not recommend using this instrument.

This is the flexion and extension of the leg, practicing the strength when the leg is retracted.

This is mainly to practice the strength of the muscles behind the thighs. The strength of this place is not very good.

This is to train the muscles from the buttocks to the thighs and the inner thighs. I think this is very important. There was a time when my thighs clung to the bed when I was lying on my side, and when I was lying on my side, I lifted my calves and felt pain on the inside of my knees. I don't know why, but it didn't hurt after practicing this for several times.

Raise the bell, a very important exercise, and practice the calf muscles. There are two kinds of weightlifting bells: standing weightlifting bells and sitting weightlifting bells. The picture shows the standing bell. In addition, you can do sitting exercises and add some weight to your thighs. The fitness instructor said that standing and sitting muscles are different. What are gastrocnemius and soleus? Moreover, the calf muscles need to recover well after anterior cruciate ligament reconstruction.

This is also used to exercise the muscles behind the legs.

I didn't see it in this gym, but the doctor suggested that I tie a thick rubber band at the foot of the bed and tie the other end to my ankle and stretch it sideways.

In addition, there is leg clamping-practicing the inner thigh muscles to separate legs-practicing the outer thigh muscles. These instruments can be practiced.

Here are a few things that are not suitable for our postoperative exercise.

1 We won't do this for the time being. Horizontal pedals are ok, but don't take an angle. In the flexion and extension movement, the weight is given to the knee, and it is even more unbearable for the knee to press it by gravity.

2 Load-bearing lunges or squats, etc., when the recovery is almost completed. When the knee bends, the strength is several times that of the body. This action is a bit dangerous for recovery.

What you can't do is rotate. You can use a static bike when you recover your strength. Generally, I only use the lightest weight. Too much resistance will make my knees uncomfortable. But spinning is absolutely impossible, it is too intense, and when you stand up and ride, your strength is on your knees.

This is a static bike (resistance bike), which can be used for exercise.

4 treadmills can't do it. Everyone knows that indoor treadmills have a great influence on knees. The main reason is that the treadmill has a certain slope and is relatively hard. Therefore, jogging should first choose a pair of slightly professional running shoes suitable for our injured people, and then it is best to choose a plastic playground for jogging.

Recovery means don't be idle, practice when you have time, wait for the bus at the station, squat with one foot or March, practice cymbals with one foot on the sidewalk and practice a little every day. Actually, sometimes the effect is more obvious than going to the gym.