Best Exercises for ACL Rehab – Regain Strength and Flexibility

If we talk about one joint that mostly gets injured, it will be the knees. These joints are more prone to injury because they bear almost 80% of our body weight.

Additionally, people also tend to use them very often and repetitively. This is the reason why most sports people get affected by knee injuries.

There are different types of knee injury but anterior cruciate ligament (ACL) injury is the most common one as the top orthopedic expert in Patna, Dr. Ramakant Kumar deals with several ACL injury patients every year.

According to this Knee Replacement Surgeon in Patna most of this injury is often caused by the overstretching or tearing of this ligament.

But, there is no need to worry as there are ways to fix this issue and Surgery is one of the most effective ways. However, just opting for the surgery is not going to help without proper rehab.

This is why in this blog we are going to discuss with you the best exercises for ACL rehab…

Best Exercises for ACL Rehab  

After going through the surgery you also have to work on your knees to get back your strength, mobility, and flexibility.

If you look at the ACL rehab exercises pdf then you will come across several exercises and choosing the one between is not going to be easy. This is why we are going to provide you with some of the best exercises for ACL rehab: 

#1. Heel Slides

It is one of the best exercises for ACL rehab. It will gently stretch and strengthen the knees. Additionally, it will also improve flexibility. To perform this perfectly follow these steps: 

1. Sit on the floor by outstretching your legs
2. Now bend your injured knee and slide it across the floor toward you
3. After that slowly side the foot back into the starting position

Repeat this exercise at least more than 10 times to see faster results.

#2. Isometric Quad Contractions

It is another ACL strengthening exercise that is very useful after the surgery. It will reduce the strain on the healing ACL and improve its stability too. 

1. Start by sitting on the floor by extending your injured leg and bending the other one.
2. Place a rolled towel under your knee if you feel pain.
3. Now try to slowly squeeze the quadriceps of the injured knee without moving the leg
4. Hold this position for 10 seconds and then relax 

Repeat it at least times to see the result.

#3. Prone Knee Flexion

The best knee arthroscopy specialist in Patna suggests their parties perform prone knee flexion for faster ACL rehab.

This exercise will aid in recovery and restore normal movement after the ACL injury.  These are the steps to perform: 

1. Keep your legs straight while lying on the bed
2. Not bring your heels towards the buttocks by bending your affected knees
3. Hold this easy position for 5 to 6 seconds and then relax. 

To get better results repeat it 10 times and more if you like it. 

#4. Prone Hip Extension

One of the best 6 months post ACL surgery exercises is a prone hip extension. It will strengthen the hamstring along with the glutes, which are crucial for muscles and knee stability. 

1. Lie on your stomach by putting your head on the pillow.
2. Now keep your injured knee straight and lift is off the ground.
3. Make sure to squeeze your buttocks while lifting the knees

Perform at least 10 lifts like this then rest for faster recovery.

#5. Sitting Towel Calf Stretch

If you talk about 1 year post ACL surgery exercises then sitting towel calf stretch will always be on the list.

It is so effective in knee joints that even doctors recommend it to their patients after keyhole surgery in Patna. But mostly it is used for ACL rehab and here are the steps to perform it:  

1. 1. Keep your both legs straight and sit on the floor.
2. Place the middle of your towel on the bottom of the foot on your injured side while holding both ends.
3. Now to feel the stretch you have to pull the end of the towel towards you.

Repeat this movement twice for 30 seconds. 

#6. Ankle Pumps

It comes under the list of 9 months post ACL surgery exercises that improve blood flow and reduce swelling.

Along with this it also strengthens the muscles around the knee and ankle. This plays a huge role in the recovery during ACL surgery. Here are the steps to perform it:

1. First bend your leg up by propping your foot on the floor for support. 
2. By standing on your injured side, flex the toes upwards to the ceiling. 
3. Now lastly point the toe away from you. 

Perform at least 10 repetitions on this exercise to get better results.  

#7. Half Squats 

This exercise helps in ACL rehab by strengthening the muscles around the knee.

The best part is it doesn’t put too much stress on the ligament like other exercises. It supports recovery by improving stability and supporting the knee joint. These are the steps to perform:

1. Keep your feet shoulder-width apart and then slowly bend your knee.
2. Don’t forget to lower your hips too. 
3. Now hold this position for 10 seconds and then slowly return to a standing position. ‘

You can repeat it 10 times for faster and better recovery.

#8. Partial Lunges

Partial lunges are one of the best ACL Rehab exercises in Phase 1.

It helps in rehab by strengthening the muscles around the knee without putting too much stress. Not only that, this exercise also improves stability and balance. 

1. To perform this exercise stand with your legs hip-width apart and your hands on your hips. 
2. Now step forward with your injured knees 
3. After that you have to bend your injured knee leg slightly. 
4. Keep your back leg straight with a softly bent back knee while performing the exercise 

So these were some best exercises for ACL rehab that will help you get back on your feet. However, if you wish to have a safe recovery then also try to learn Torn ACL exercises to avoid…

ACL Exercises to Boost Your Recovery Process

ACL tear is one of the most common knee injuries that most people get affected with. Suergy is one of the most effective ways to fix this injury but the problem is that it takes good aftercare for better recovery.

This is why in this blog we have given you some best exercises for ACL rehab so that you can get back on your feet quickly.

Additionally, if you are experiencing any signs of complications then don’t perform these exercises without talking to a good orthopedic doctor in Patna.

You can consult Dr. Ramakant Kumar who provides the best Arthroscopic Knee Surgery in Patna. The regional folks also call him ” Knee Replacement Doctor Patna” because of his expertise and proven success record.

Hurry and book an online appointment with him as he is mostly overbooked because of his popularity.