Rehabilitation after an ACL (anterior cruciate ligament) surgery is crucial for a full recovery and to regain knee functionality. One of the primary goals in the early stages of ACL rehab is to achieve full knee extension as quickly as possible. Failure to do so can lead to long-term complications and hinder the overall recovery process. Alongside extension, gaining knee flexion and strengthening surrounding muscles are essential for a comprehensive recovery. Here are the top five exercises to help with range of motion during the early stages of ACL rehabilitation:
1. Long Sitting Calf Stretch
How to Do It:
Sit on the floor with one leg extended straight in front of you.
Wrap a towel around the ball of your foot on the extended leg.
Gently pull the towel towards you while keeping your leg straight.
Hold the stretch for at least 20 seconds.
Why It Helps: This stretch targets the calf muscles, which are crucial for knee extension. Gaining flexibility in the calf muscles can help improve the range of motion in your knee and support better overall mobility.
2. Popliteal Stretch
How to Do It:
Stand in front of a chair and place one heel on the chair.
With your standing leg’s toes pointing inward, keep the leg with the heel on the chair straight.
Pull your toes back towards you using the same-sided hand, and use your other hand to gently push down on your knee.
Hold the stretch for 20 seconds, and repeat 4 times.
Perform this exercise 3-4 times per day.
Why It Helps: The popliteal stretch targets the muscles behind the knee, known as the popliteus muscle, which helps with knee flexion and extension. This exercise also promotes flexibility and aids in regaining knee function.
3. Knee Slides
How to Do It:
Sit on a smooth surface with a towel or cloth under your heel.
Slide your heel along the surface towards your buttocks, bending your knee as much as possible.
Perform 20-30 repetitions.
Why It Helps: Knee slides are effective for improving knee flexion. This exercise helps to gradually increase the range of motion in the knee joint without putting excessive strain on the healing ACL.
4. Banded TKE
How to Do It:
Stand with an exercise band tied around a pole and behind your knee.
Step back to stretch the band.
Gently bend your knee, then slowly straighten it out against the band’s resistance.
Hold for 3 seconds, release, and repeat.
Why It Helps: This exercise helps to strengthen the muscles around the knee while improving the control of knee movement. The resistance from the band aids in building strength without putting too much stress on the ACL.
5. Double Leg Squat with Pillow
How to Do It:
Stand with your feet hip-width apart and place a pillow between your knees.
Squeeze the pillow with your knees as you squat down by bending at your hips and pushing your buttocks backward.
Keep your back flat and your thigh muscles tight throughout the movement.
Why It Helps: Double leg squats with a pillow help in strengthening the quadriceps and hamstrings while maintaining proper knee alignment. This exercise is beneficial for building strength and stability around the knee, which is essential for overall knee function.
Additional Tips for ACL Rehab
Avoid Overstretching: Early in rehab, be cautious not to overstretch the hamstrings, as ACL grafts often come from the hamstring tendons of the same leg.
Maintain Knee Alignment: When performing exercises like squats, ensure your knee stays in line with your toes to prevent additional strain on the knee.
Rest Smartly: When resting, try to keep your knee straight as much as possible to promote better extension.
These exercises, combined with proper rest and care, will support a smoother and more effective ACL rehabilitation process. Always consult with your healthcare provider or physical therapist before starting any new exercise regimen to ensure it aligns with your specific recovery plan.
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