The anterior cruciate ligament (ACL) is one of four ligaments that support the knee and join the upper leg (femur) to the lower leg (tibia). The ACL's function is to prevent the tibia from moving forward from underneath the femur. Injuries to the ACL occur during a direct blow, or when the knee twists while the foot is planted. You often need surgery to repair the injury and specific pre-surgery and post-surgery exercise is recommended.
Straight Leg Raises
Straight leg raises can be both pre-surgery exercises as well as a rehab exercise following surgery. Sit on the floor with your legs out straight. Your non-injured leg may be bent for support. Contract the quadriceps muscles on your injured leg (called a quad set), and then lift your heel 8 to 10 inches off the floor. Hold for ten seconds and then return to the starting position. Do three repetitions, and slowly work up to doing three sets of three repetitions. This exercise improves range of motion, improves strength and helps to decrease swelling.
Heel Slides
Heels slides help improve range of motion following an ACL injury, which helps prepare you for surgery. Heel slides are also part of post-surgery for rehabilitation. Sit on the floor and place a towel so that it hooks around the bottom of your injured foot. Your injured leg should be out straight. Hold each end of the towel in your hands and gently pull the towel toward you as you slide your heel on the floor toward your buttocks. Pull to the point of mild discomfort and pause for a few seconds. Slowly push your leg out to the starting position. Do three repetitions. This exercise should be done three times a day, every day.
Exercise Bike
Use a stationary bike to maintain range of motion and strength. Initially you may have to raise the seat to make it easier to pedal, but as time goes by and you become stronger, you can lower the seat to its regular height. Cycle five times a week, for ten to 15 minutes, and increase to 45 or 60 minutes as tolerated. Pedal with zero or light resistance at first, and slowly increase resistance as tolerated. This exercise may be done pre-and post-surgery.
Lunges
You may do lunges once strength has improved and full range of motion is attained. Stand your legs shoulder-width apart and your knees slightly bent. Step forward about 3 feet with your affected foot. Land on your heel and follow through until your entire foot is on the ground. Lower your body by flexing that forward knee, until your upper leg is parallel to the ground. Do not allow your knee to go past the toes on your forward foot. Your back leg should be bent until the knee almost touches the floor.
Pause, and then slowly push off from the ball of the front foot until you are back to the starting position. Repeat with the other leg to maintain symmetry. Do ten repetitions -- so a total of five on each side -- and slowly work up to doing ten to 15 on each side. This exercise targets the quads but also strengthens the glutes, hamstrings and calves.
References
- Sportsinjuryclinic.net: Anterior Cruciate
- Sports-injury-info.com: ACL Reconstruction: Pre Surgery Exercises
- Knol.Google.com: ACL Injury Rehabilitation
- "Strength Training Anatomy"; Frederic Delavier; 2006
