Hey everyone!
I'm Bret, and I've had the privilege of serving as the Strength Coach for the US Ski Team. Now, I specialize in ACL rehab, and lately, I've been seeing a lot of questions about quad atrophy during the recovery process. So, I wanted to share my top strategies to help you combat this challenge effectively!
1. Prehab: Pump Up Those Quads
Before diving into surgery, it's crucial to get your quads as strong and pumped up as possible. This means focusing on high-repetition, quad-specific exercises to maximize muscle size and strength. Aim for that satisfying pump feeling during your workouts. By building up your quads beforehand, you can lay a solid foundation for a smoother recovery post-surgery.
2. Nutrition Matters: Fuel Your Recovery
Nutrition plays a vital role in the healing process, yet it's often overlooked. Your body is working hard to repair itself, and it needs the right fuel to do so effectively. Aim to consume around 1g of protein per pound of body weight each day to support muscle repair and growth. Additionally, consider adding creatine to your regimen, aiming for a daily dose of 5g. These nutritional tweaks can make a significant difference in your recovery journey.
3. BFR (Blood Flow Restriction) Training: A Game-Changer
Blood Flow Restriction (BFR) training is a cutting-edge approach to early-stage rehab that's gaining traction for its effectiveness in reducing muscle loss. By using specialized cuffs to restrict blood flow during exercise, we can trigger similar hormone responses to heavy lifting without the need for heavy weights. Start incorporating BFR exercises like seated quad contractions into your routine one to two weeks before surgery. Begin with 30 reps, then progress to 3 sets of 15. This technique can help minimize muscle loss and set the stage for a smoother recovery process.
4. Utilize Isometric Exercises for Muscle Tissue Tolerance
In addition to traditional exercises, consider incorporating isometric exercises into your rehab routine. Isometric exercises involve contracting the muscle without changing its length, making them ideal for building muscle tissue tolerance without increasing intensity (weight). Isometric exercises can be especially beneficial for individuals with joint limitations or during the early stages of rehab. Include exercises like wall sits or static quad contractions to gradually build strength and stability in your quads without placing excessive strain on your joints.
Remember, I'm here to support you every step of the way on your ACL rehab journey. If you ever have any questions or need further guidance, don't hesitate to reach out. Together, we can optimize your recovery and get you back to doing what you love.
Stay strong!
Bret
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