Regaining your health after anterior cruciate ligament surgery requires significant rehab work. In order to get healthy again, you must employ exercises that strengthen the knee and the ACL. Employing ACL specific exercises under a doctor's supervision will help you to eventually regain full range of motion. Non-stressful exercises are most often recommended in order to make the ACL stronger and more flexible over the long-term.
Pool Walking
Hydrotherapy is recommended for the post-surgical ACL patient for two reasons: the water in the pool provides gentle resistance and soothes the knee as the exercise is being performed. This resistance will also help to strengthen your knee as you walk, and increase your range of motion. Begin by walking in the pool for five minutes at a time, taking breaks as needed. Add one minute every two days until you are able to maintain consistent activity for 10 minutes.
Quad Sets
Quad sets help to strengthen the knee after surgery by developing muscle control. The quad muscle helps compress the knee joint and ACL when it contracts; working out the quad muscles will help support both the knee and ACL. Sit on the ground and extend your legs in front of you. Flex your feet and keep your toes pointed towards your shin as you flex them. Contract your quad muscle and hold the move for 10 seconds. Do 10 reps, take a one-minute break and then repeat the set..
Wall Squats
Standing with your back against a wall, slowly bend the knees to a mock sitting position, sliding the back carefully down the wall for support. Hold the pose for ten seconds, then move slowly back up to your original position. This movement will help to strengthen the quadriceps, essential for supporting the ACL.
It may take 7-to-10 days of doing this exercise before you can increase your flexibility to the point where you can slide down into a 45 degree angle, or the "chair" position, where the legs are positioned parallel to the floor.
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