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One Month After ACL Surgery For BJJ

It has been exactly 4 weeks since my ACL surgery (hamstring graft).

My leg is feeling much better. I am able to do my daily activities with more confidence.

The muscle wasting has stopped. There was a point (around week 3) when I would refer to my leg as “the chicken leg”. Meaning it was skinny as hell. It’s normal to lose a bunch of muscle after the surgery.

Icing my knee from the front and back

This week I have noticed that my thigh on the operated leg has gotten thicker.

I don’t go to physio often because I want to save money. From now on I’ll see him once every 2-4 weeks.

I started doing some squats with the bar. I am almost able to do a parallel squat. I don’t want to push it because I’m only supposed to be quarter squatting at this stage. If I go too low my knee starts hurting.

Doing a hamstring strengthening exercise

I am also pretty much back to my regular work schedule. I came back last week and it was hard at first.

I work as a personal trainer so it’s a lot of standing around. My leg would hurt in the evenings. In the last 2 days it has gotten much better.

Between personal training clients I will sit or lie down somewhere and take a nap. Lying down and relaxing between clients is crucial for me because I work every day. So I have to find my own time to relax throughout the day.

In other news I have started actually working out again. I go to the gym and do pull ups, dips, exercise bike, squats with the bar (as low as I can tolerate), deadlifts with the bar and presses.

It feels so good to workout! But after I am done I feel so tired I can just pass out.

My favorite post workout meal: steak and broccoli!

That’s all I have to report at the 4 week mark. If you have any comments or questions please post them below.

{ 2 comments… add one }
  • George Aboutlifting March 4, 2017, 3:15 am

    Get well soon Mike! Just make sure to do your therapy regularly

    • Mike Bak March 4, 2017, 8:31 pm

      Thanks man, ya staying on top of it!

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