ACL Rehab Exercise

The anterior cruciate ligament, or ACL, is a major ligament in the knee. It is one of the most commonly injured ligaments in the body. ACL injuries can lead to knee instability and difficulty walking or running and can take months to heal. Rehabilitation exercises can create a base of support for the knee, speeding recovery and reducing the chance of future injury.

  1. Quad Strength

    • The quadriceps are a large muscle group just above the knee. Strong quads will promote stability in the knee joint, which can speed recovery from an ACL injury. Standard quad exercises like leg presses and squats tend to be strenuous on the knee joint. When you begin your rehab, start with a less strenuous exercise that doesn't require you to bend at the knee, such as sitting quad sets. To do a quad set, sit on the floor with your injured leg straight out and your healthy leg bent. Slowly use the strength of the quads to flatten the injured knee joint against the floor. With the quad muscles tensed, hold for 10 seconds, then release the pressure. Repeat the exercise, doing three sets of eight to 12 repetitions during your rehab routine.

    Heel Raises

    • Heel raises are a common exercise for strengthening the calf muscle, or gastrocnemius, that runs along the back of the lower leg. Strengthening the calves can improve the body's ability to absorb impact while walking and running and can be done without bending the knee. To do heel raises, stand next to a wall or sturdy object and place a hand on it for support. Next, use the strength of the calf to thrust the heels up, so that you are supported on the balls of your feet. Slowly allow the heel to drop to the floor and repeat. Calf muscles can be very powerful; as you heal, you may wish to add some weight to the exercise by holding dumbbells. Doing calf raises on the edge of a stair will give you a greater range of motion on the downward part of the exercise.

    Leg Curls

    • Another important muscle to strengthen is the hamstring, which runs along the back of the upper leg opposite the quads. This can be done with leg curls. They are normally done on special machines, but you should start your rehab with weightless leg curls. Lay down on your stomach with your legs fully extended. Bend the injured knee, raising the lower leg slowly toward the buttocks. If you experience anything beyond mild discomfort, keep your knee slightly bent and raise the leg as far as you can without bending the knee further, hold it for several seconds, and then let the hamstring come back to rest. Avoid any activity that causes pain--it might slow recovery and cause further damage.