Racer X Virtual Trainer

Hi guys,
i recently tore my ACL and MCL in my knee. I finished off the last 2 Australian MX National round with the injury and i currently have one more state round to go before i go under the knife.
I am after some advice on some exercises off the bike i can do to maintain my fitness level, but not flog my knee out. there is currently 5 weeks until the state round and if i sit around and do nothing i know my fitness level will drop.

Any advice would be greatly appreciated!!

Two things you can do.
First, If you have not done so already use the search option on this forum and check out all the other advice that has been given for torn ACL and MCL's.
Second, talk to your Doctor. The severity of the injury will play a huge role in what is safe and what is not. Your doctor should be the person prescribing the type, length, and intensity of your workouts.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

To maintain cardo fitness leading up to your surgery I would recommend a) swimming and / or b) using a stationary hand-cycle (i.e something called a Saratoga cycle). Stick to a scissor kick when swimming, or use a pool-bouy if the kicking motion bothers your knee. You could also try some deep water running to get some additional strengthening. I would further suggest that you try to incorporate a LOT of proprioceptive (balance) training between now and the surgery date as this is strongly correlated to the speed of your post-surgical rehab progression.

Best of luck,

Dr. Dale Macdonald

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Dr. Dale Macdonald
Chiropractic Sport Specialist
Director – Elite Sport Performance