Post ACL Surgery: Must-Do Exercises

Introduction

If you’ve recently undergone ACL surgery, you’re probably eager to get back to walking, running, and eventually returning to your sport. The recovery process requires patience and dedication to rehabilitation exercises. 

We’ve outlined some must-do exercises that will help you build a strong foundation during your ACL recovery journey. These exercises are specifically designed to help you make a full recovery after ACL knee surgery.

Let’s dive into the top exercises you need to be doing! 

Quad Firing

After ACL surgery, the first and most important step is to get your quadriceps firing again. Strong quads are essential for walking, running, and stabilizing your knee.

Step-by-Step Guide:

1. Position: stand against a wall with your legs extended in front of you. Place a soft ball or rolled-up towel behind your knee.
2. Activation: Push the back of your knee into the ball while tightening your quad muscles. Hold this contraction for 5-10 seconds.
3. Release: Relax and repeat this exercise 10 times, aiming to feel your quad firing without causing pain.

Next Variation: You can hold a stick/crutch and squeeze your quads, raise your other leg and slowly lower it down. Do this for 10 repetitions.

Exercise with Stick

1. Position: Stand tall, holding a stick for balance. Squeeze your quads and hips.
2. Movement: Step forward with one leg, then lower it slowly. Repeat with the other leg, keeping your knee straight after lowering.
3. Repetition: Do this for 5 minutes every day.

Now let’s move on to the next exercise with the help of the stick or crutch to help you advance forward with ease.

Advance Variation: 

Once you get comfortable you can let go of the stick/crutch and start marching forward on your own without the support. 

Push into the Ground

This exercise helps you train your knees to push into the ground, building strength and stability for a smoother recovery.

1. Set-Up: Place at least 3 hurdles in a line on the ground.
2. Movement: March forward, pushing your feet into the ground as you lift each leg over the hurdles. Squeeze your hips and quads to drive upward. Stay tall, look straight ahead, and focus on controlled movement.
3. Repetition: Perform for 5 minutes. The slower you go, the better for building strength and stability.

Advanced Variation:

1. Balance Challenge: Hold a stick overhead with both hands, and arms extended.
2. Movement: March forward over the hurdles while maintaining your balance. Engage your core and hips to help stabilize your body.
3. Frequency: Perform daily for faster recovery, as often as possible.

Check out the full details of these exercises in this video:

If you’ve already mastered these exercises, check out our more advanced exercises here: 

Conclusion

Recovering from ACL surgery can be challenging, but with the right exercises and dedication, you can regain your strength, stability, and athletic performance.

At Myokinetix Physical Therapy and Performance, we specialize in helping athletes like you bounce back from Knee injury stronger than ever., you’ll be well on your way to walking, running, and eventually sprinting again.

Why Choose Myokinetix?

• Expert Team: Our experienced physical therapists and performance team provide personalized care tailored to your specific needs and goals.
• Holistic Approach: We focus on overall body strength and mobility, ensuring every part of your body works together seamlessly for optimal performance and health.
• State-of-the-Art Facility: Equipped with the latest technology and equipment, our clinic offers cutting-edge treatments and training programs.
• Customized Programs: We create individualized treatment plans addressing your unique challenges, whether you’re recovering from an injury or aiming to enhance your athletic performance.
• Preventive Care: Our goal is not only to treat existing pain but also to prevent future injuries by addressing underlying issues and promoting long-term wellness.

Our Services Include:

• Physical Therapy: Expert treatment for various conditions, including Achilles pain, back pain, knee injuries, and more.
• Performance Training: Tailored programs to improve strength, agility, and endurance for athletes of all levels.
• Rehabilitation: Comprehensive rehab programs to help you recover fully from surgery or injury.
• Nutritional Guidance: Advice on how to fuel your body for optimal performance and recovery.

We are committed to supporting you on your journey to a healthier, more active life. Don’t let ACL injury or any other discomfort hold you back any longer. 

Book a call with us today to schedule a consultation and discover how we can help you achieve your health and performance goals!