If you undergo ACL rehab, exercises will most likely be part of your treatment plan.
If you want to take your treatment a step further, you may be able to do some of your ACL rehab exercises in your home even on days that you do not have rehab treatment.
However, you should check with your doctor and your physical therapist before you begin working on your own.
Overdoing it is a very real risk with continuing your therapy on your own, and this could delay your recovery.
Your doctor and physical therapist will be able to provide you with some guidance based on how your injury is healing and your progress with your treatments.
One of the most common exercises for an anterior cruciate ligament injury is a hamstring stretch.
This is a great exercise to start with since you can adjust its difficulty and intensity based on your comfort level and ability.
A straight leg raise may also be a good choice because it works to alleviate knee pain by stretching your muscles as well as strengthening them.
This can also be considered a preventative measure since it can keep potential future knee problems at bay.
If these exercises are not part of your usual treatment, make sure they are appropriate before you try them.
ACL Rehab Exercises – You Must Perform
Heel slides are easy to do at any level of ACL recovery, but just as with anything else, you should make sure your physical therapist has okayed this move just to be on the safe side.
To do a heel slide, sit with your legs stretched out in front of you.
Then, simply bend your injured knee as you slide your heel toward your body.
A half squat can also be effective because it can stretch your knee, as well as strengthen it at the same time.
This is an efficient exercise since it provides more than one benefit!
Finally, swimming is one of the most beneficial ACL rehab exercises that one can do.
Getting in a pool takes the weight off of your knee, and it allows you to exercise it freely.
You can strengthen and stretch your knee with no impact. Heel raises are also a good recovery technique because they can strengthen your entire leg.
To do a heel raise, simply stand up straight and raise up on your toes.
You can hold on to a chair or table for support if you need to.
After you hold your position for ten seconds, slowly lower yourself back down to the floor.