Tips and advice for maximizing 5 month prehab
The title is a bit misleading since my accident happened in January 2023. I fell down with a fully extended leg while bouldering and my knee went sideways. My GP (I live in the Netherlands so everything goes through the GP) refused to refer me to the orthopedic surgeon in order to get an MRI cause I looked fine to her. Me and my physios were left guessing for 6 months until my knee buckled enough times and I begged her. I have a fully ruptured ACL and a tear in both my medial and lateral menisci.
Since it took so long to even determine what was going on, I was going to the physiotherapist for training all those months and pretty much got back to normal, except for some moments of instability. My surgery is planned for this year July cause I wasn't even sure if I wanted one and the timing would be right. But I'm 25F and I want to dance (freely, I can already jump around) and snowboard again cause those are the loves of my life.
I have thus been prehabbing for a while now, and have 5 months left to make the most my time. I'll get a hamstring autograft because that's what my surgeon specializes in. My question is whether anyone has any further advice in terms of how to prepare physically/mentally at this point? I try to go to the gym 2-3 times a week, I've recently hit 130kg on the incline leg press but maybe I haven't focused on my hamstrings enough. I've also seen people talk about training your hip (muscles), perhaps this is also something I have overlooked.
In short, because I have been 'prehabbing' for so long, I'm afraid I'll get too comfortable with myself and my training before the surgery. I was wondering if there's anything to keep in mind or prepare for that's easily overlooked when going into surgery with an almost normally functioning knee.