Undergoing ACL (anterior cruciate ligament) surgery is a significant event that requires a structured rehabilitation program to ensure a successful recovery. After the surgery, the focus shifts to rebuilding knee strength, stability, and range of motion through targeted exercises. In this comprehensive guide, we will explore the best ACL exercises after surgery that can aid in your recovery journey. From the early-stage exercises that reduce swelling and restore mobility to the intermediate and advanced-stage exercises that strengthen the muscles around the knee, we will provide valuable insights to help you navigate your rehabilitation process effectively. By following these exercises and guidance from your healthcare professional, you can accelerate your recovery and regain optimal knee function.
Early Stage ACL Exercises
During the initial stage of ACL rehabilitation, the emphasis is on reducing swelling, restoring knee mobility, and gently strengthening the surrounding muscles. Learn about Long-Term Effects Of ACL Tear Without Surgery- Guidelines.
Here are some of the recommended exercises:
Ankle Pumps
Ankle pumps are simple movements that involve flexing and extending your ankle. This exercise helps improve blood circulation, reduce swelling, and prevent blood clots. Perform ankle pumps by lying down with your leg extended and gently pointing your toes towards your face, then away from your face. Repeat this motion for several minutes, multiple times a day
Isometric Quadriceps Contraction
Quad sets target the quadriceps muscles at the front of your thigh. Begin by sitting on the floor or on your bed with your leg extended in front of you. Tighten the muscles on the top of your thigh and push the back of your knee down into the floor. Hold this contraction for a few seconds and then relax. Repeat this exercise for 10 to 15 repetitions, several times a day.
Heel Slides
Heel slides help improve knee flexion and extension. Lie on your back with your surgical leg extended. Slowly bend your knee and slide your heel towards your buttocks, allowing your knee to flex. Gently straighten your leg back to the starting position. Perform 10 to 15 repetitions of heel slides, two to three times a day.
Intermediate Stage ACL Exercises
Once you have progressed through the initial stage of rehabilitation, you can move on to more challenging exercises that aim to strengthen the muscles around your knee joint. Here are some effective practices for the intermediate stage:
Mini Squats
Mini squats are partial squats that focus on building strength in your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart and slowly lower yourself into a squatting position, keeping your weight on your heels. Make sure your knees are aligned with your toes and avoid going too low if it causes pain or discomfort. Repeat this exercise for 10 to 15 repetitions, two to three times a day.
Step-Ups
Step-ups are beneficial for improving balance, stability, and strength in your legs. Find a step or platform that is stable and approximately knee height. Step up onto the platform with your surgical leg and then step back down. Repeat this movement for 10 to 15 repetitions, alternating legs. Gradually increase the height of the step as you progress
Terminal Knee Extension
Terminal knee extension exercises target the hamstrings and quadriceps muscles while also improving knee stability. Sit on a chair with your surgical leg extended straight in front of you. Place a towel roll under your knee and squeeze your thigh muscles to press your knee down into the towel roll. Hold this contraction for a few seconds before releasing. Aim for 10 to 15 repetitions, two to three times a day.
Advanced Stage ACL Exercises
As you near the end of your rehabilitation journey, you can incorporate more dynamic and sports-specific exercises to prepare for a return to your desired activities. Know everything about Recovery and Rehabilitation after ACL Reconstruction. Here are some advanced ACL exercises:
Single-Leg Balance Exercises
Single-leg balance exercises help improve proprioception, which is your body’s awareness of its position in space. Stand on your surgical leg and maintain your balance for as long as possible. You can make this exercise more challenging by closing your eyes or performing it on an unstable surface such as a foam pad or balance board. Aim for three sets of 30 seconds to one minute.
Lateral Lunges
Lateral lunges are excellent for strengthening the muscles of your inner and outer thighs, as well as improving hip mobility. Stand with your feet hip-width apart and take a wide step to the side with your surgical leg. Bend your knee and lower your body into a lunge position. Push back to the starting position and repeat on the other side. Perform 10 to 15 repetitions on each leg
Plyometric Exercises
Plyometric exercises involve quick and explosive movements that help enhance power and agility. Examples of plyometric exercises suitable for ACL rehabilitation include box jumps, lateral hops, and squat jumps. However, it is essential to consult with your physical therapist before incorporating these exercises into your routine to ensure they are appropriate for your stage of recovery.
Schedule a Consultation
Undergoing ACL surgery is a significant event that requires a well-structured rehabilitation program for a successful recovery. If you’re in need of expert guidance and support throughout your ACL rehabilitation journey, our orthopaedic clinic is here to help. Our experienced team of orthopaedic specialists and physical therapists will provide personalised care and develop a tailored rehabilitation plan to meet your specific needs at Hip & knee ortheopaedics Singapore. Contact us today to schedule a consultation and take the first step toward a successful recovery. Your knee health is our priority!
