Your ACL, or anterior cruciate ligament, is one of the four main ligaments that help to stabilize your knee. This ligament connects the back of your thigh bone and crosses over to connect to the front of your shin bone. A strained, or overstretched ACL is often the result of planting your foot and twisting during sports, or straightening your knee farther than it can go. An ACL strain often results in pain, swelling and stiffness, and can require rehabilitative exercise to help restore strength, movement and stability to your knee.
Heel Slide
Sit down on the floor or a bed with your injured leg extended in front of you with your toes pointing toward the ceiling. Slowly begin bending your knee while keeping your heel in contact with the floor or the bed. Continue sliding your knee as if you were trying to touch your buttocks with your heel. Go as far as you can without severe pain, and try to go a little farther with each repetition. Repeat as directed by your doctor.
Quadriceps Sets or Static Quadriceps Contraction
Sit down on a couch or the bed with your injured leg supported on the bed and your uninjured leg hanging over the edge. Place a rolled-up towel under the back of you injured knee. Tighten the large muscles on the front of your thighs by trying to push the back of your leg into the bed or couch. Hold this contraction for about five seconds and relax. Repeat.
Prone Knee Flexion and Extension
Lie down on your stomach on a bed or the floor with your legs extended behind you. Use your hamstring muscles located on the back of your thigh to begin bending your knee. Bend you knee as far as you can without serious pain and hold this position for a second or two. Use a slow and controlled motion to lower your leg to the starting position and repeat 10 times, or as directed by your doctor. Try to go a little farther with each repetition.
Heel Raises
Stand near a wall with your feet about shoulder-width apart and your hands on the wall for stability. Lift your heels off the ground and stand on your tiptoes. Hold this position for a couple of seconds and use a slow and controlled motion to return to the starting position. Repeat 10 times. As you become stronger you can stand on your injured leg only and try to lift your body weight up onto the toes of your injured leg.
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