After you have torn your ACL and your surgeon has repaired the damage, you will have to start rehabbing the injury just a few days after the surgery. No matter how skilled your surgeon is, the outcome of your rehab is up to you. You need to do exercises that build strength, range of motion and flexibility in your knee if you want to get back to full activity.
Always check with your physician to determine the appropriate course of treatment before proceeding with any exercise plan.
Stretching
No matter what type of injury you have had, when you start rehabbing your knee you will have to stretch it before doing exercises. In order to stretch your knee, lie on your back and bend your knees so that your feet are flat on the ground. Take both hands and wrap them around the knee that suffered the torn ACL. Grasp it firmly and slowly pull your knee towards your chest. You can continue to pull as long as you feel slight pressure, but not to the point of pain. Do this for a count of three and then return the knee to the starting position. Perform this exercise10 times, and then do the same exercise with your other knee.
Stationary Bike
The stationary bike is a tool that can be used for those rehabbing from a torn ACL. The exercise bike helps you build dynamic flexibiity in your knee. You should try to ride the bike for about 10 minutes when you start and then try to work your way up to 20 minutes. As the exercise becomes more manageable, lower your seat to add tension and force your knee to work harder.
Pool Exercise
Swimming or even walking in a pool can be very beneficial when you are rehabbing from a knee injury. The torn ACL will recover and get stronger when you are working in water, which provides resistance as you swim or walk. Walking in waist-high water for 15 minutes per session in the pool will strengthen your calf muscles, hamstrings and glutes as well as your knees. The same holds true for swimming, which will strengthen your core muscles, arms and shoulders as well.
Heel Raises
Once you have had ACL surgery, you want the knee to recover and you also want the surrounding muscles to get stronger as well. Heel raises will strengthen the calf muscles, the hamstrings and the glutes as well as the ACL. Stand in the middle of the floor -- where you can't place your hand on a wall for support -- and raise up on your toes so your heels are off the ground. Hold the lift for a count of two. Return to the starting position. Do this 15 times, take a 30-second break and repeat the exercise.
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