An injured ACL, or anterior cruciate ligament, is one of the most common orthopedic injuries, according to the American Academy of Orthopedic Surgeons. Sudden directional changes, speed changes or landing incorrectly after jumping can all cause ACL injuries. ACL knee rehabilitation exercises range from beginner to advanced levels, and here you'll learn about beginning level exercises. Start doing the exercises as soon as possible after your surgery to help your knee gain flexibility and strength. Daily performance is recommended.
Leg Hangs
Straighten your ACL knee by doing an exercise known as prone hangs, recommended by the Nicholas Institute of Sports Medicine and Athletic Trauma. Lay on your stomach on a flat surface such as a bench or bed. Straighten both of your legs. Slide your body so your injured leg hangs over the edge. Do not slide further than the top of your knee. Stay in this hanging position for one minute, or as long as tolerated. Slowly slide your body back to the original position where your knee is supported. Relax for one minute. Repeat this exercise five times.
Leg Lifts
Leg lifts, or leg raises, will strengthen one of your knee's major supporting muscles, your quadriceps. Lay on your back and straighten both legs. Bend your uninjured leg so your foot lies flat on the surface. Place your arms alongside your sides, palms touching the surface. Tighten the thigh muscle on your injured leg. Slowly lift your injured leg, keeping your knee straight. Do not lift your leg higher than 12 inches. Hold this position for eight seconds. Slowly lower your leg to the original position. Repeat this exercise 10 times.
Knee Cap Moving
Moving your knee cap will help your ACL recuperation. Known as a patellar mobilization by the Nicholas Institute of Sports Medicine and Athletic Trauma, this exercise is done while sitting on a flat surface such as a mat or bed. Extend your injured leg so your knee is as straight as possible. Relax your thigh muscle. Gently place your hands on each side of your knee cap. Slowly and gently move your kneecap from right to left. Do this three times. Relax for one minute. Repeat this exercise three times.
Side Hip Raises
Hip raises can be done after your ACL surgery, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Also known as hip abductions, this exercise starts with you laying on your uninjured side. Bend your uninjured knee. Slowly raise your injured leg up toward the ceiling. Keep your injured knee as straight as possible. Move from your hip, not from your back. Lift your leg as high as possible, but no higher than 12 inches from the surface. Hold this position for six seconds. Slowly lower your leg to the original position. Relax 20 seconds. Repeat this exercise 10 times. Do this exercise with or without your knee brace on.
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