An anterior cruciate ligament (ACL) injury refers to the injury of the ligament found in the middle of the knee that prevents your shin bone from sliding out in front of your thigh. This injury is often a result of tearing or overstretching the ligament.
An ACL injury often occurs during sports activities that involve sudden halts such as football, soccer, downhill skiing and basketball. There seems to be a 'popping' sound when the ACL is injured.
ACL injuries affect the knees' stability, leading to the restriction in the knees' motions or loss of leg strength. Serious ruptures or tears commonly require surgery and rehabilitation to achieve full mobility and restoration.
Exercises for ACL Injuries
The following exercises can help people experiencing ACL injuries:
1. Heel Slides
Heel slides are exercises that comprise the extension of the knee without bearing any weight. To execute heel slides, do the following steps:
- Begin by sitting on the floor while your legs are stretched.
- Then, bend the injured knee slowly while sliding the heel across the floor toward you.
- Slide the foot back slowly back into the starting position.
- Repeat the steps 10 times.
2. Isometric Quad Contractions
Isometric contractions are performed with quads when seated. To do this exercise, follow these steps:
- Sit on the floor. Extend the injured leg and bend the other leg.
- Then, contract the quadriceps of the knee with ACL injury without making the legs move.
- Hold the position for 10 seconds.
- Relax.
- Do this 10 times.
3. Prone Knee Flexion
Prone knee flexion exercise is done while lying on your stomach. To do this, follow these steps:
- Lie on your stomach while keeping your legs straight.
- Then, bend the injured knee and bring your heel on your buttocks.
- Hold for 5 seconds.
- Relax.
- Do this 10 times.
Also, the following exercises can be done when the knee swelling subsides.
4. Passive Knee Extensions
In doing passive knee extensions, you will need two chairs of the same height. Then, position the chairs facing each other, allowing you to have a shorter distance slightly from your legs. Follow these steps:
- Sit in one chair and then place your heel on the other's seat.
- Relax your leg and then straighten your knee.
- Relax with this position for 1-2 minutes. Do this several times a day. Doing this will eventually stretch out your hamstrings.
5. Heel Raises
Heel raises are exercises done while standing. Follow these steps:
- Begin by placing one of your hands on the back of the chair for balance.
- Then, slowly lift the heel of your leg while standing on your tiptoes.
- Hold the position for 5-10 seconds.
- Then, carefully and slowly lower your heels.
- Do these 10 times.
6. Half Squats
Half squats are performed while standing and holding on a sturdy table using both hands. You can do these:
- Slowly bend your knees and lower your hips half-squat.
- While doing this, place your feet a shoulder's width apart.
- Remain in this position for 10 seconds and carefully return to a standing position.
- Do this 10 times.
7. Standing on One Leg
Standing on one leg is another effective way to build your balance and strength. To do this, you need to stand up on both feet. Then, lift the uninjured leg. Keep standing unassisted on your injured legs for 10 seconds.
Conclusion
Keep in mind the old adage, "no pain, no gain.” You may experience a little discomfort when starting the exercises mentioned above. However, it's all worth it.
If you have an ACL injury, you can try doing several exercises at home to gain back strength and mobility. Doing these exercises properly will prevent further injury to the ACL. They can be done before surgery or while having sessions of physical therapy.
If you're looking for a physio in Brisbane, Anytime Physio is here to help. Your recovery is our passion. Our team of experts is highly committed to delivering top-notch treatment services and techniques such as physiotherapy, pilates services and remedial massage.
