Anterior cruciate ligament tears are one of the most devastating and frequent injuries in sports, especially for women. Following ACL reconstruction surgery, the first goal is to reduce pain and swelling, then increase range of motion. Next is regaining strength in your injured leg before you return to normal activities such as jogging or playing sports. Be sure to check with your doctor for specific rehabilitation protocols.
Quad Sets
Sit on a table or other flat surface with your legs out in front of you. Contract your quadriceps by flexing your thighs and driving the back of your knee into the surface. This exercise lets you regain strength in your affected leg through an isometric contraction with a straight leg. You can start doing quad sets in the first week following an ACL reconstruction surgery.
Stationary Bicycle
Once your knee can bend at least 100 degrees, introduce exercises that address your lack of muscular strength into your rehabilitation. Riding a stationary bicycle will allow you to maintain range of motion while working on both strength and endurance. According to Dr. Peter J. Millet of the Steadman Hawkins Clinic, you should bike twice a day for 10 to 20 minutes throughout this phase until you can walk without a noticeable limp.
Partial Squats
Once you have full extension, you can begin some weight-bearing exercises. Start with a partial squat, which will develop muscular control in your injured leg. Face a table or another sturdy object you can hold on to and stand with your feet shoulder-width apart. Put your hands on the object and begin squatting by pushing your hips and buttocks back and down as far as you can with no pain. Millet suggests holding for six seconds before returning to the starting position and doing three sets of 10 repetitions every day.
Four-Cone Box Drill
Within one to two months following surgery and depending on your progress, you may begin doing the four-cone box drill. Take four cones and make a box that is 6 feet on each side. Start at the bottom right corner of the box and walk to the cone at the top right. Side step to the cone to your left and then walk backward to the cone behind you. Side step back to the cone you began at. Dr. Jason M. Scopp of Peninsula Orthopedic suggests doing this exercise daily and advancing the drill by widening the cones and picking up the pace.
Member Comments