Introduction – What is an ACL Injury?
An ACL (anterior cruciate ligament) injury is one of the most common knee injuries, often occurring during activities that involve a sudden change in direction, quick stops, or direct trauma to the knee joint. The ACL is a key ligament that stabilizes the knee and controls its range of motion, preventing the shin bone from sliding out in front of the thigh bone. ACL injuries can range from mild sprains to a completely torn ACL, often requiring medical intervention such as ACL surgery. In addition to the ACL, other knee structures, like the posterior cruciate ligament, may also be affected. Rehabilitation is essential after an ACL injury, focusing on restoring leg strength, muscle strength, and knee motion.
In this blog post, we will explore the best exercises for ACL rehabilitation, split into two categories: exercises to do before treatment and exercises to do after treatment. These exercises will help you regain control of your knee joint, improve muscle strength, and support a smoother recovery process.
Exercises to Do Before Treatment
If you've been diagnosed with an ACL injury but haven't yet undergone surgery or are trying conservative treatment first, it’s a good idea to engage in exercises that maintain your range of motion, reduce swelling, and preserve muscle strength. Always consult a physical therapist or healthcare provider before beginning any exercise routine.
1. Heel Slides
Heel slides are an excellent exercise to improve knee motion and maintain flexibility.
Instructions:
- Begin in a sitting or lying starting position on a firm surface with your legs extended.
- Slowly slide the heel of your affected leg toward your buttock while keeping the back of your knee on the ground.
- Hold the position for a few seconds, then return to the starting position.
- Perform 10 to 15 repetitions.
Heel slides help maintain your knee's range of motion, preventing stiffness during the recovery process.
2. Quad Sets
Quad sets are a simple yet effective exercise to maintain strength in your thigh muscles without putting stress on your ACL injury.
Instructions:
- Sit or lie on a flat surface with your legs extended.
- Place a rolled-up towel under the knee of your injured leg.
- Tighten the thigh muscles of your straight leg, pressing the back of your knee into the towel.
- Hold for 5 to 10 seconds, then relax.
- Repeat for 10 to 15 repetitions.
This exercise helps keep the quadriceps engaged and maintains muscle strength during the early stages of your injury.
3. Heel Raises
Heel raises improve balance and leg strength, which are essential for supporting the knee joint.
Instructions:
- Stand with your feet shoulder-width apart, using a secure object like the back of a chair for support.
- Slowly raise your heels off the ground, standing on the balls of your feet.
- Hold for a few seconds, then lower your heels back to the ground.
- Perform 10 to 15 repetitions.
Heel raises help build strength in your calf muscles, which assist in stabilizing the knee joint.
Exercises to Do After Treatment
Once you’ve undergone ACL surgery or completed conservative treatment, physical therapy will play a critical role in your recovery process. The goal of post-treatment exercises is to restore full range of motion, build muscle strength, and improve the stability of the knee joint.
1. Hamstring Curls
Hamstring curls are a great way to strengthen the muscles in the back of your knee and improve leg strength.
Instructions:
- Stand with your feet shoulder-width apart, using a secure object for balance.
- Slowly bend the knee of your injured leg, bringing your heel toward your buttock.
- Hold for a few seconds, then slowly lower your leg back to the standing position.
- Perform 10 repetitions for each leg.
Hamstring curls target the muscles at the lower part of your leg, providing additional stability to the knee.
2. Resistance Band Leg Extensions
This exercise focuses on strengthening the quadriceps and maintaining proper knee alignment.
Instructions:
- Attach the ends of an exercise band to a secure object, such as the side of a door.
- Loop the middle of the exercise band around the shin bone of your affected leg.
- Stand in a straight line, facing the secure object, and slowly extend your knee until your leg is straight.
- Hold for a few seconds, then return to the starting position.
- Perform 10 repetitions for each leg.
Using a resistance band helps you build leg strength while avoiding painful motion in the knee joint.
3. Hip Drops
Hip drops are excellent for improving balance and keeping your hips level during movement, which is critical after an ACL injury.
Instructions:
- Stand on your uninjured leg, with your hands on your hips.
- Slowly drop your hip on the side of your affected leg toward the ground while keeping your shoulders and hips level.
- Return to the starting position.
- Perform 10 to 15 repetitions.
This exercise strengthens the muscles around the hip and knee, supporting your knee joint’s recovery.
4. Straight Leg Raises
Straight leg raises are a fundamental exercise in ACL rehab exercises that improve quadriceps strength and knee stability.
Instructions:
- Lie on your back with one leg bent and the other leg straight.
- Slowly raise the straight leg to the height of the bent knee.
- Hold for a few seconds, then lower the leg back down.
- Perform 10 to 15 repetitions for each leg.
This exercise focuses on the thigh muscles of your straight leg, helping you build strength without placing undue stress on your knee.
5. Standing Hip Abduction
Standing hip abduction is one of the best ways to strengthen the muscles that support the knee joint from the side, improving overall knee stability.
Instructions:
- Stand next to a secure object for balance, with your feet shoulder-width apart.
- Slowly lift your affected leg out to the side, keeping it straight.
- Hold for a few seconds, then lower your leg back to the starting position.
- Perform 10 to 15 repetitions for each leg.
This exercise helps improve muscle strength and stability in the hip and knee joint, supporting your recovery process.
Conclusion
Recovering from an ACL injury can be a long and challenging journey, but incorporating the best exercises into your rehabilitation can make a significant difference in restoring strength, range of motion, and stability. Before treatment, exercises like heel slides and quad sets help maintain your muscle strength and flexibility. After treatment, ACL rehab exercises such as hamstring curls, resistance band leg extensions, and straight leg raises are essential for rebuilding leg strength and knee function.
It's crucial to follow the advice of your physical therapist and avoid any exercises that cause painful motion or discomfort. With consistency and patience, you can regain full use of your knee joint and return to your favorite activities stronger than before. Always remember, the use of this information should be guided by your healthcare provider, especially after ACL surgery or any other medical procedure. These exercises will not only aid your recovery but also help prevent future ACL injuries, ensuring a healthier, more resilient knee.