how to return after acl repair surgery?

[BHODAZAFA]

hello everyone--i am 10 months post op of an acl repair. i tore it during a workout prepping for the grapplers quest nationals last year..i started doing some light takedown drills in wrestling, my knee is definitely sore.
i am not as strong still, and there is a sure sign of instability...
my workouts consist of one legged squats, lunges w/d-bells (walking), different squat jumps, barbell squats, step ups..no machines,,,
i pick 2 or 3 exercises per leg workout,,plus i hit a quick mile run w/my dog 4 times a week.

what is best way to return to submissions?
i must say, i am a bit hesitant to return b/c i really want to stay injury free (family starting soon as well!!)...but i have been wrestling for 15 years, hard to stop..should i replace my ground fighting and instead do muay thai or another fighting art?

tough for me to swallow, i know there is a better way to return to a sport i love so much.

any ideas..i know this is a common injury / surgery for many MMA fighters...

all the best, thanks in advanced!
--zach--

[Scott Sonnon]

After you receive your doc's clearance, refer to Recovery Training (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2002).

[SFE]

Zach-

My only advice (and I'm only a novice ground fighter) is to follow your heart. I know it's kind of a corny statement but why train something new when you really want to be training something you really care about? Take things slow and listen to your body and others on the CST forum with more experience than me...I'm a very big fan of staying positive above all else, set small goals and work your way toward them! If you really want to get back on the ground go for it! I don't have enough floor time to help you with rehabilitation issues, but I'm sure that many here do.

Once you set yourself to something there is no reason you can't make it. Look at Coach Sonnon, he's had pleanty of injuries over his career in physical culture, he definately landed on top!

[JasonE]

I've had past knee surgery too, but nothing as serious as your ACL work. Still, I'm running at 100%, and I'm debating whether to compete at NAGA in Chicago next month or wait until later in the year.

When I grapple or do striking, I always take precautions:

* Warm up intelligently, even if it isn't always what everyone else does
* Wear a good open-patella knee support
* Stop if I feel anything odd, at least long enough to check it out
* Mix up my work to keep from overworking the joint
* Worry more about preventing reinjury than I do about tapping/losing
* Keep in mind that I want to train for 50 more years

Immediately after returning to the mat, I held off on grappling and hard striking and spent about 2 months working on Tai Chi and Aikido. They let me get back into training without going hard enough to risk reinjury. You are at a fragile stage, so jumping right back into your old regimen may not be the best first step to take.

I chose Tai Chi and Aikido because the movements were all about building strength and stability in my footwork, correct body alignment, and relaxed movement... 3 things you need in all martial arts. I still got some contact in too, with throwing and being thrown. After 2 months, my knee was almost back to pre-injury levels, and I went back into my old training gradually.

It's impossible to say what the best option is for you, but I strongly recommend that you consider modifying your training regimen to reflect your new reality, until your knee is able to handle the loads of regular work. Work it light until it stops hurting, then build the strength and speed gradually, then work out at the levels it can handle. Competition will be possible eventually if you don't jump the gun now. You can't go wrong by letting yourself recover properly.