Want to know some exercises after ACL surgery to improve the overall condition of the knee and reduce pain? We got you covered!
In this blog, we are going to discuss the best exercises that you can try or include in your routine, suggested by the top Ligament Surgeon in Patna.
The primary goals behind performing post-ACL surgery exercises are usually the same with every patient, regardless of age and sex.
For instance, everybody wants strong knees so that they can perform their regular tasks without feeling severe pain or any hassle.
Moreover, professionals recommend these exercises to strengthen muscles, improve the range of motion, and increase blood flow to boost healing.
That said, below are the best muscle and knee strengthening exercises after ACL surgery that you must perform.
Contents
3 Exercises After ACL Surgery
The first thing doctors suggest in your ACL (anterior cruciate ligament) surgery rehab is to be physically active.
This can be done in two ways: you can go for physical therapy sessions or perform exercises in the comfort of your home.
However, most people don’t go for physical therapy, so we discuss the best exercises after ACL surgery that they can perform at your home. Have a look at them!
#1. Knee Extensions
Knee extension is the first and one of the best exercises to help build and keep knee joints and muscles healthy and strong.
The biggest problem after ACL surgery is the mobility of the joints. And knee extension is incredibly helpful when it comes to improving mobility.
Follow the instructions mentioned below to perform knee extension exercise properly:
Note: Before starting the exercise, you need two chairs of equal height facing each other. The distance between them should be less than the height of your legs (or according to your comfort).
- Sit in one chair.
- Put your heel on the other one.
- Relax your leg.
- Stretch your knees slowly (the maximum you can do).
- Keep the position for at least 1 to 2 minutes.
- Perform this several times a day, but don’t push your limits.
Doing this several times can help gradually stretch out your hamstrings and improve mobility.
#2. Half Squats
Half squats are slightly controversial knee-bending exercises after ACL surgery among people who are suffering from knee problems.
Many think it’s not a remedy for their problem but can increase the pain and lead to further damage to the knee joints.
However, it isn’t true! Half squats are one of the best strength training exercises for knees and many other muscles and joints.
Moreover, it targets more than one muscle and joint at a time, such as Quadriceps, hamstrings, glutes, hip flexors, calves, and core muscles.
So, if you want to manage pain after ACL surgery, the half squat is a great exercise.
Below are the instructions that will help you perform this exercise carefully:
- Stand straight.
- Bend your legs and make a 45-degree angle with your butt.
- Hold the position for a few seconds.
- Stand straight (back to normal) slowly.
- Repeat this a few times in different sets (2-5 sets of 10-15 reps each).
Note: You may feel it is too intense in the starting. In that case, make a personalized set of reps, according to your ability.
#3. One Leg Standing
Many patients have noticed that they feel imbalanced while performing tasks or even just standing after ACL surgery.
The best Joint Replacement Surgeon in Patna states that flexibility and balance usually reduce after ACL surgery, and it’s something to work on.
So, if you’re experiencing the same, you must follow this exercise after ACL surgery, i.e., one leg stand.
Below are the instructions that can help you perform this exercise properly to regain your balance:
- Stand straight on a stable floor/surface.
- Take support from a wall or something (if necessary).
- Raise one of your legs (not the one with the surgery).
- Keep the position for at least 10 seconds.
- Do it a few times regularly.
Note: If you can’t stand on one leg for at least 10 seconds without support, then it’s a serious issue, and you must work on it.
According to research, people who can’t stand on one leg for 10 seconds are at a high risk of serious health issues in the future, which may lead to death within the next decade.
Hence, these are the best exercises after ACL surgery that you must perform to improve the mobility, balance, and strength of your knee joints.
Conclusion
Performing exercises after ACL surgery is one of the best ways to promote healing and improve the overall condition of the knee joints.
The best Orthopedic Doctor in Patna suggests to every patient who had ACL surgery to be physically active, either through physical therapy sessions or with a regular exercise routine.
Due to their busy schedule, people don’t prefer to go for physical therapy sessions. Keeping that in mind, here we’ve discussed the best exercise that you can perform in the comfort of your home.
Moreover, you can follow the step-by-step instructions that we’ve mentioned with the exercises in the above sections to perform them properly.
But always remember not to put extra pressure on your knees as they lead to further damage or severe pain. Just start with your ability and increase it slightly with time.
