A torn ACL (anterior cruciate ligament) in the knee requires surgery. In the past, the patient was left alone until the surgery, then prescribed rehabilitation exercises. Now, surgeons and physical therapists have discovered that assigning "prehab" exercises reduce swelling, improve knee strength, help the patient recover faster post-surgery, and help prevent muscle-wasting. Perform each exercise twice per day for best results.
Heel Slides
Heel slide exercises help maintain or improve range of motion in the injured knee. Lie on your back on your bed or a couch. Bend your knee and slide your heel toward your buttocks. If necessary, place a towel under your foot and pull the towel towards you to help the motion. Pause for five seconds, then slowly return to the starting position. Do one set of 10 repetitions.
Knee Extensions
Knee extensions strengthen the quadriceps muscles. Lie on your back on your bed or couch. Contract the muscles on the top of your thigh (quads) and count to five. Relax the muscles, then repeat. Do one set of 15 to 20 repetitions.
Hamstring Stretches
This seated hamstring exercise stretches the hamstrings. Sit on a chair, couch, or bed with your leg out straight. This is your starting position. Lean forward and reach for your toes. Bend your able to flex your toes toward your hand. Keep your knee straight. Hold that position for a count of five, then relax and return to the starting position. Do one set of five repetitions.
Straight Leg Raises
These exercises strengthen your knee and hip. Lie on your back on your bed or couch. Keep your uninjured leg bent with your foot flat on the floor. Keep your injured leg straight. Contract your thigh muscles and lift your leg up until your heel is 12 inches off the bed or couch. Keep your knee straight and your toes pointing straight up toward the ceiling. Count to five, then slowly return to the starting position. Do one set of 10 repetitions.
References
- Sportsinjuryclinic.net: Anterior Cruciate
- "Bodybuilding Anatomy"; Nick Evans; 2007
- American College of Sports Medicince Resources for the Personal Trainer, 2007
- WMT.com: Pre-Operative Exercises
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