An ACL tear can severely hinder your physical ability. It limits the knee's range of motion and can affect it long-term. Exercises after ACL reconstruction help the knee recover much faster to its original state. Stretching before these exercises promotes the flexibility in your knee and helps regain that range of motion. A healthy mix of machine-based and simple leg exercises will work the necessary muscles in your knee and leg.
Bicycles
Go to the gym and switch off between the stationary bike and the recumbent bike. The stationary bike allows your leg to gain flexibility and range of motion. Lowering the bike seat increases the amount of flexion in the leg. The recumbent bike increases knee flexion while also increasing strength in the hamstring. The elliptical machine provides an alternative to work different muscles. It also strengthens the gluteals to prevent injuries.
Foam Rollers
The pain of extending your leg after surgery comes from tight quadriceps. Foam rollers release the tension in the quads. Lie down on the ground and place the roller under your quads. Simply roll down the roller back and forth. Find spots that feel particularly tight and hold there to relieve the pain.
Heel Slides
Heel slides engage your hamstring and increase flexion. Lay down stiff with your legs and arms at your sides. Bring the heel of the reconstructed leg slightly toward you. Hold this stretch for a count of 10 and then return to the original position. Repeat this five to 10 times for three sets. Do this exercise twice a day.
Straight Leg Raises
These promote quadricep strength and flexor muscles. With your leg completely straight, raise it slightly. Hold the position for five to 10 seconds and then bring your leg back down. Do three sets of this twice a day. After doing this exercise for a couple weeks, add some ankle weights to increase resistance.
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