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.
An anterior cruciate ligament tear is a common sports injury that generally requires reconstructive knee surgery. A proper ACL injury rehabilitation program is vital.
Since these publications, Kevin and I have continued to advance our ACL rehabilitation protocol.
hi guys! ive torn my front acl and the surgery is now 8 weeks ago. any experiences with it?
maybe some of his travel photography can inspire you to make no little plans when your acl is back and kicking.