The anterior cruciate ligament, ACL, and posterior cruciate ligament, PCL, provide stability to the knee. ACL and PCL injuries may require a rehabilitation program only, or surgery and then rehabilitation. The University of Michigan Health System notes that you should begin doing exercises to strengthen the ligaments as soon as possible after an injury occurs. This will prevent loss of muscle and range of motion in the leg, as well as prepare you for rehabilitation.
Quad Sets
Sit on the ground with your injured leg fully extended in front of you, and your other leg slightly bent. Contract the quadriceps and push your knee toward the floor. Hold this position for 10 seconds and repeat eight to 12 times. If this exercise hurts your knee, place a rolled towel underneath the knee.
Glute Sets
Glute sets will exercise the muscles of the buttocks, which are needed for leg extention and rotation. This exercise can be done lying down or sitting. To perform this exercise, push your buttocks together and hold for 10 seconds. Repeat eight to 12 times.
Straight Leg Raises
This exercise work the quadriceps as well as the hip. Lie on the ground with your injured leg extended and your noninjured leg slightly bent. Keeping your leg straight, raise your injured leg up until the heel is 12 inches from the ground. Hold this position for five seconds, then lower the leg back down slowly. Repeat eight to 12 times.
Heel Slides
Heel slides help stretch the quadriceps and prevent you from losing range of motion in the knee. This exercise is performed by lying down on the ground with your injured leg extended and your noninjured leg slightly bent. Slowly bend your knee as you slide your foot to the buttocks. Remember to keep your heel on the ground. Slide your foot as far as you can go comfortably and hold for 10 seconds. Slide the heel back to the starting position. Repeat two to four times. You may place a towel under your foot to allow your foot to slide easier.
Hamstring Curls
Lie down on your stomach with both legs extended behind you. Bend your injured knee and slowly move the foot up to the buttocks. Lower the foot back down to the ground. Repeat eight to 12 times. If this becomes easy, you can add a weight to the ankle, but only with your doctor's approval. Try using cuff weights or place soup cans in a bag and wrap it around the ankle. Do not exceed 5 pounds of weight.
Bridges
Bridges strengthen the hamstrings as well as the hip muscles. Lie on the ground and bend both knees to 90 degrees. Dig your heels into the ground, contract your thigh and buttocks muscles and then push your pelvis off the ground until your knees and hips are aligned. Hold for a second, then lower your pelvis slowly down to the starting position. Repeat eight to 12 times.
Half Squats
Half squats build the quadriceps, hamstrings and buttocks muscles. Stand and place your feet the same distance apart as the shoulders. Bend the knees slowly, while keeping your knees behind your toes. Lower your body toward the ground about 6 inches. Remember this is a half squat, not a full squat. Push your body back up to the starting position. Repeat eight to 12 times. Do not perform this exercise if you experience pain, locking, clicking or giving out of the injured knee.
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