In sports, the most common injury is a tearing of the anterior cruciate ligament, or ACL. One of the major ligaments that make up the knee joint, a tear of the ACL can lead to instability, or inability to run or even walk. Aside from RICE therapy, or Rest, Ice, Compression of the knee with an ace bandage and Elevation, several key exercises will help to speed up recovery of the injured ligament.
Knee Extensions and Quad Sets
Knee extensions and quad sets are two of the first exercises you will perform that will begin to restore function to the joint, and don't require much strength. Knee extensions are performed while seated in a chair. Slowly lift the injured knee as high as you can off the ground, holding at top for up to 10 seconds. To perform quad sets while laying flat with your arms at your side, tighten your quad holding squeeze for up to 10 seconds. Both of these exercises should be completed five to 10 times to form one set. Two to three sets of each exercise should be done.
Heel Slides
The heel slide is also a very beneficial exercise used in the rehabilitation of the ACL. To perform a heel slide, lie on a flat surface. Starting with your leg with the injured knee stretched straight out, keep your heel flat on the floor and slowly slide your heel back towards your buttocks until a moderate stretch is felt. Hold this position for up to 10 seconds before slowly sliding your heel away from the buttock until leg is flat on the floor again. Rest until the knee is comfortable enough to complete another repetition. Complete this exercises 10 times to form a set, and two to three sets should be completed.
Straight Leg Raises
Straight leg raises will help to maintain the strength you have in your quadriceps muscles and flexor muscles, which are important components of the knee. To complete a knee raises you will need to lie flat on your back, with your injured knee straight and the opposite knee bent until heel is flat on the floor. Tighten your quadriceps muscle just as in the quad sets and slowly lift the injured leg off floor until 12 to 18 inches off the ground. Hold for up to 10 seconds before slowly returning the leg to the ground. Repeat this exercise five to 10 times to make a set. You should do two to three sets of this exercise.
Walking
As you progress through your rehabilitation you will want to begin a walking regimen. This will help to regain your balance as well as a provide overall strengthening of the knee joint. Care should be taken not to overexert yourself during walking or other rehabilitation exercises.
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