Anterior cruciate ligament, or ACL, injuries affect the ligament in your knee responsible for controlling forward shift of your shin bone relative to your thigh bone, according to eOrthopod.com. When the ligament is injured your knee can become unstable reacting to specific loading with increased movement. Surgery might be necessary, but ACL can be managed without surgery in some cases. Remaining active with this injury is possible with increased awareness of what activities are the least compromising to the ligament.
Step 1
Consult your physician and obtain clearance before embarking on a workout program to insure your knee injury is properly diagnosed and stable. He may recommend an x-ray or MRI.
Step 2
Identify the level of activity you are interested in participating in. Train your knee with progressive levels of challenge that provide the necessary conditioning for these activities. Static and controlled exercises dominate the early phases of your training -- with progression to dynamic activity once a solid base of strength is established.
Step 3
Protect the ligament from excessive loading. Activities such as walking downhill, down ramps or resisted leg extension exercises increase the load on the ACL. Avoid these exercises when working out with an ACL knee injury.
Step 4
Strengthen your hamstring muscles to assist them in compensating for the decreased support from the ACL. Your hamstrings can help oppose forward translation of your shin bone. To exercise your hamstrings, resist knee flexion using tubing, cuff weights or resistance machines to increase the challenge.
Step 5
Strengthen your quadriceps muscles using closed chain exercises. These exercises include squatting or leg press exercises.
Step 6
Incorporate balance challenge exercises. Stand on one foot for 30 seconds. Once this is easy, try closing your eyes for increased difficulty. Begin on stable surfaces and progress to balance boards or cushions for increased challenge.
Tips and Warnings
- For more specific exercises, consult with a physical therapist.
- If you have had ACL surgery your surgeon may have activity restrictions for you to follow while you heal and recover.
Things You'll Need
- Physician clearance
- Access to exercise equipment
- Knee brace (optional)
- Ice pack
