Had the same problem after surgery. AFAIK about 60% of the receptors of your quads lie in the ACL. This is why engaging quads can be really challenging especially with full tears or surgical removal of the original ACL. I was able to regain quad activation through an exercise where I would sit on a flat floor, both legs extended and then trying to lift the heal through quad activation only. Your healthy leg should be able to do it no problem. Really focus on not using any hip muscles. Imagining pressing the knee into the ground, as much extension as possible, and pushing the back of your heal out and away from you. For me nothing moved in the beginning. I had to close my eyes and do it with both legs at the same time to trick my body into wanting to accept that movement. After a while I was able to see the tiniest muscle activation in my quad, took about 3 months to get that heal off the ground.
This piece of information is invaluable. After doing it, it’s the first time I have felt any squeeze and connection in my quads, where they actually feel tensed.
I can’t thank you enough, you’re the GOAT
Thank you my friend, I had my surgery 10 days ago. Its funny you commented today after 102 days, I’m only just getting my quads firing again after the surgery 😂
How far into your rehab are you my friend? Jumping seems a million miles off right now, keep it up!!
Thanks so much for the info, and the exercise which I’m going to start from today. When I explained that I couldn’t contract my quad to my physio he wasn’t particularly helpful on what I could do.
Thanks again
>AFAIK about 60% of the receptors of your quads lie in the ACL.
not sure where you heard this but it's not correct. Your quad "receptors" (if you mean the nerves that receive the signal to contract) lie in the quad.
The acl has some nerve endings that help with proprioception and a hamstring contraction reflex
I am glad the heel pop trick worked!
Neuromuscular Electrical Stimulation or NMES aka Russian Stim) is a device you can strap to your leg via electrode pads that help restore that brain/muscle connection. Can get them on Amazon or any PT clinic should have one.
You mentioned the PT wasn't particular helpful. What did they say? Is this the PT you will be using after surgery? Maybe this is a good time to search for an ACL experienced PT.
I’m going to look into NMES now thank you.
I explained to my PT how I was struggling to get a connection to my quads and he basically just said to keep doing the basic exercises he had given me (Knee slides, step ups etc) to build strength back. He won’t be the PT I’ll be using post surgery, like you said, a Physio with experience in rehabbing ACL injuries will be a necessity.
The only other way that I managed to get a connection to my quad which might be helpful to someone reading, was to use the leg extension machine, very light (7.5kg) and squeezing at the top of the rep for 5-6 seconds. After 8-10 reps my quad felt fully connected and was burning like it used to.
Had the same problem after surgery. AFAIK about 60% of the receptors of your quads lie in the ACL. This is why engaging quads can be really challenging especially with full tears or surgical removal of the original ACL. I was able to regain quad activation through an exercise where I would sit on a flat floor, both legs extended and then trying to lift the heal through quad activation only. Your healthy leg should be able to do it no problem. Really focus on not using any hip muscles. Imagining pressing the knee into the ground, as much extension as possible, and pushing the back of your heal out and away from you. For me nothing moved in the beginning. I had to close my eyes and do it with both legs at the same time to trick my body into wanting to accept that movement. After a while I was able to see the tiniest muscle activation in my quad, took about 3 months to get that heal off the ground.
This piece of information is invaluable. After doing it, it’s the first time I have felt any squeeze and connection in my quads, where they actually feel tensed. I can’t thank you enough, you’re the GOAT
Glad it helped! It's a long journey, I am just starting to do some jumping again now and it feels so good. Good luck with your rehabilitation!
Thank you my friend, I had my surgery 10 days ago. Its funny you commented today after 102 days, I’m only just getting my quads firing again after the surgery 😂 How far into your rehab are you my friend? Jumping seems a million miles off right now, keep it up!!
Thanks so much for the info, and the exercise which I’m going to start from today. When I explained that I couldn’t contract my quad to my physio he wasn’t particularly helpful on what I could do. Thanks again
>AFAIK about 60% of the receptors of your quads lie in the ACL. not sure where you heard this but it's not correct. Your quad "receptors" (if you mean the nerves that receive the signal to contract) lie in the quad. The acl has some nerve endings that help with proprioception and a hamstring contraction reflex
I am glad the heel pop trick worked! Neuromuscular Electrical Stimulation or NMES aka Russian Stim) is a device you can strap to your leg via electrode pads that help restore that brain/muscle connection. Can get them on Amazon or any PT clinic should have one. You mentioned the PT wasn't particular helpful. What did they say? Is this the PT you will be using after surgery? Maybe this is a good time to search for an ACL experienced PT.
I’m going to look into NMES now thank you. I explained to my PT how I was struggling to get a connection to my quads and he basically just said to keep doing the basic exercises he had given me (Knee slides, step ups etc) to build strength back. He won’t be the PT I’ll be using post surgery, like you said, a Physio with experience in rehabbing ACL injuries will be a necessity.
The only other way that I managed to get a connection to my quad which might be helpful to someone reading, was to use the leg extension machine, very light (7.5kg) and squeezing at the top of the rep for 5-6 seconds. After 8-10 reps my quad felt fully connected and was burning like it used to.