Recovering from an ACL knee reconstruction can take a long time. Performing exercises to stretch and strengthen your knee can help speed your rehabilitation. Exercises can begin immediately after your operation and are often performed with the use of a knee brace. Consult with your surgeon and physical therapist about setting up an exercise regimen.
Straight Leg Raise
To perform this exercise, lie on your back wearing your knee brace in the locked position. Bend your good knee. Contract your quadriceps muscles and raise your leg until you ankle is 12 inches off the floor. Slowly lower your leg back to the ground.
Muscle Contraction
In this exercise, your knees and legs should not move. Lie on your back with your knees bent about ten degrees. Press your heel onto the floor and tighten your hamstring muscles. Hold for five seconds and then relax. To perform this exercise on your quadriceps muscle, lie on your stomach with a rolled towel under the ankle of the foot that was operated on. Push your ankle down into the towel and straighten it as much as possible. Hold this pose for five seconds.
Standing Leg Raise
This exercise is best done with a support, like a handrail, nearby. Slowly lift your leg forward while keeping your knee straight. Then gently lower your leg back to the starting position. For a more advanced workout, place small weights on your ankle.
Partial Squat
The partial squat is performed with the help of a sturdy chair. Hold onto the back of the chair with your feet 6 to 12 inches away from the chair. Squat slightly but do not lower yourself completely. Your knees should not bend more than 90 degrees. Slowly come back up.
Hip Abduction
Lie on your injured side and bend your healthy knee beneath you. Hold your recovering knee straight and slowly raise you leg 12 inches off the ground. Gently lower your leg back to its starting position.
Hip Adduction
Lie on your surgically repaired side and keep your recovering knee straight. Bend your healthy knee and place your top foot in front of your bottom leg. Slowly raise your recovering leg toward the ceiling about 8 inches off the ground. Slowly lower your leg to the starting position.
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