ACL rehab – If you have recently suffered an anterior cruciate ligament tear or acl knee  injury  these exercises could assist you in your acl rehabilitation.

Please note – Check with your orthopedic surgeon before commencing these exercises and if pain or swelling increases cease them and consult your orthopedist. 

These knee injury exercises may assist in your recovery, however, commence them only if they can be endured without discomfort.

1  Isometrical muscular contraction of the Quads :While sitting on the floor extend your injured knee out in front of you and bend your other leg. Tighten the quads of the injured knee without moving your leg. (Try pushing down against the floor with the top of your leg). Hold this position for about ten seconds. Relax. Do this exercise 10 times.

2  Heel slips: Sit down on the floor with your legs extended outwards. Slowly bend the damaged knee and keeping while your heel on the floor, move your foot towards you. Repeat this ten times.

3  Prone knee flexures: Lay face down on the floor. Your legs should be straight and together. While bending your knee bring your heel back towards your buttocks. Hold for five seconds. Relax. Repeat ten times.

When you can stand on both legs and can place equal weight on each leg without any discomfort to the injured knee and any swelling has decreased you could try the following knee rehabilitation exercises.

4  Heel lifts: Stand up and place your hand on a chair to help balance. Keep your toes on the floor raise your heel and hold for five seconds. Lower your heel slowly to the floor.  Repeat ten times.

5  Half squats: Stand up facing a table and hold the table with both hands and place your feet about a shoulder’s width apart.  Slowly bend your knees and squat into the half squat position. Hold this position for about ten seconds. Slowly stand up and return to the original position.  Do this ten times.

6  Passive knee extensions: Sit in a chair and put your heel on another chair.  Ensure this chair is the same height. Relax your leg and straighten your leg. Hold this position initially for 1 minute an slowly increase the time to 2 minutes.  Do this a few times a day.  This exercise will stretch the hamstrings.

7  Knee extensions: tie one end of Theraband or elastic exercise tubing around one leg of a table and the other end around the ankle of your injured leg.  Face the tableand bend your knee to around 45 degrees against the resistance of the tubing and then relax and return to the starting position.  Repeat 10 times.

8  Standing on one leg: Only do this exercise when the swelling and pain in your injured knee has diminished and the your leg has regained some strength.  Stand unaided on the injured leg for ten seconds.

These exercises can be part of your acl physical therapy regimen and could assist in your ACL rehab.

ACL Knee Surgery Rehabilitation

An anterior cruciate ligament tear is a common sports injury that generally requires reconstructive knee surgery. A proper ACL injury rehabilitation program is vital.

ACL Reconstruction Rehabilitation

Since these publications, Kevin and I have continued to advance our ACL rehabilitation protocol.

ACL Rehab

hi guys! ive torn my front acl and the surgery is now 8 weeks ago. any experiences with it?

How to get through acl rehab

maybe some of his travel photography can inspire you to make no little plans when your acl is back and kicking.

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To prevent complications of post operative knee surgery it is important to get the knee working as soon as practical and so rehabilitation after arthroscopic knee surgery is a citical step in recovery . This article examines exercises that can be used in arthroscopy knee surgery recovery.

Following arthroscopic knee surgery, it is imperative that you start knee exercises immediately.  The aim of the exercises is to not only restore strength to the knee joint but to also help restore a full range of motion to the knee.

Listed below are four knee rehabilitation exercises that you can start with.  These are non-weight bearing exercises and will assist in restoring the range of motion to the knee as well as gently strengthening the muscles around the knee.

Remember, however,  that any exercise regimen should first of all be discussed with your orthopedic surgeon before commencement.  It is most likely that you will be given similar exercises by your surgeon.  An early start to exercising is usually recommended by most surgeons but some may suggest waiting a few days after the knee surgery before commencing an exercise routine.

In the early stages following your knee arthroscopy surgery you may feel some discomfort in the knee joint and possibly some swelling.   This isn’t unusual and antiflammatory medication is usually prescribed to help relieve these symptoms.

When doing these exercises you should not experience any pain.  If you do then you should cease them immediately and rest the knee joint.  You may, however, feel a gentle stretching sensation when you first begin but should not feel any real pain.  Afterwards it is good practice to elevate your leg and apply ice to help reduce any swelling that may occur.

Here are the four exercises that can be used, subject to confirmation by your orthopaedic surgeon, immediately after your knee arthroscopy.  When doing these exercises it is important that the motion be gentle and steady and not jerky. Over-stretching must be avoided.

The first exercise stretches the quadriceps:

• Lay on your back on a flat surface. Put a rolled up towel beneath your ankle. Now push your ankle down into the towel. You will notice that your knee will tend to straighten.  Try to straighten the knee as much as you can.  Hold the position for about five seconds. Then relax for a few seconds and repeat the exercise 9 times (ten in total).  Remember to keep all motion smooth.

The second exercise – Straight Leg Raises:

• Again, lay on your back on a flat surface. Straighten the leg that was operated on and keep it straight while bending your other leg to about an angle of 90 degrees so that the foot is flat on the floor. Contract the front thigh muscles and slowly raise the operated on leg about six inches (15 centimetres) off the floor. Hold this position for about 5 seconds and then lower your leg. Rest for a few seconds and then repeat the exercise another 9 times. Remember to keep the knee straight at all times.

The third exercise is for the hamstrings – Hamstring Contractions:

• Lie on your back and bend both knees to 10 to 15 degree angle. While keeping your legs still, pull your heel into the floor causing the muscles on the back of your thigh to contract. Again, hold this position for about five seconds and then rest for a few seconds before repeating.  Do this exercise 10 times.

 The fourth exercise involves the gluteal muscles.  These are the three muscles that comprise the buttocks:

• Lie on your back and bend your knees to a 10 to 15 degree angle. Now squeeze your buttock muscles together and hold for a count of 5. Rest for a few seconds and then repeat for a total of 10 sets

By following this exercise regimen you should prevent any complications of post operative knee surgery.

Arthritis Knee Exercises Strengthen the Muscles That Support the Knee

Arthritis knee exercises are very important if one is experiencing arthritis in the knee joints. Exercise is one way to maintain a strong and healthy cartilage as it has the effect of strengthening the tendons and muscles that support the knee.

Knee Exercises

Knee health is critical and will have a profound impact on your daily life. Do you find yourself struggling to run, bend your knees or getting out of your seat.

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