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An anterior cruciate ligament (ACL) injury involves the ligament in the middle of the knee, which prevents the shin bone from sliding out in front of the thigh bone. ACL injuries are common for athletes and often caused by over-stretching or tearing the ligament, either partially or completely.
A torn ACL can mean missing an entire season and, in some cases, early retirement from sports. For non-athletes, it’s a painful and debilitating injury that often requires surgery to repair. Post-operation, physical therapy is necessary for recovery, improving strength and range of motion. The following exercises can help patients during the healing process.
Heel Slides
This exercise involves extension of the knee without bearing any weight. Sit on the floor with your legs outstretched. Slowly bend the knee while sliding your heel across the floor towards you, then slowly slide the foot back into starting position. Repeat this exercise several times.
Isometric Quad Contractions
Sit on the floor with the injured leg extended and your healthy leg bent. Slowly contract the quadriceps of the injured knee without moving the leg and hold for approximately 10 seconds.
Half Squats
Stand and grab hold of a sturdy surface with both hands. Place your feet shoulder width apart and slowly bend your knees, so you lower your hips into a half squat. Try to hold for 10 seconds, then slowly return to a standing position.
Passive Knee Extensions
Using two chairs of the same height, sit in one and place your heel on the seat of the other. Relax and let your knee straighten. Rest in this position one to two minutes several times a day to gradually stretch out the hamstrings.
While these exercises can be performed at home, your initial recovery should be performed with the assistance of a physical therapist. Your knee will be very fragile after ACL surgery and it’s crucial to avoid any painful movements. Pushing too hard, too soon can result in lengthier recovery time.
To work with an experienced PT, contact Integrated Rehab today!