Here is the list of, which an affected person can perform easily.
This article is about ACL injury exercises. Anterior Cruciate Ligament injury, commonly called ‘ACL injuries‘ are very common nowadays especially in sportspersons where a sudden change of direction or posture is required, like football. There is an increase in ACL injuries in persons not associated with sports as well. This may be due to the twisting of the knee. Also, a sudden change in posture leads to injury. ACL tear or injury can be caused by a fall or accident. Many a time ACL tear are accompanied by other injuries like cartilage or collateral ligaments damage.
As mentioned above, the injury may be limited to ACL or it may involve other surrounding structures, so it becomes important to take advice from your treating doctor before starting the exercises.
The exercise schedule focuses on helping in the mobility of joints and strengthening the ligament and surrounding muscles, hence a person can start exercises as soon as pain subsides or advised by his/her doctor.
Mobility exercises are important but it should not be painful and you should attempt to move joints in pain-free range. It is advisable to seek professional advice before attempting any of the following rehabilitation exercises so as to avoid any complications.
1) Knee flexion & extension: Basics of ACL injury exercises
The first difficulty after ACL injury is straightening the leg, therefore you may start with the gentle motion of the knee joint by bending and straightening the leg 10 to 20 times or whatever is pain-free. You may repeat this set of exercise 3 times a day. This can be easily done while sitting, standing or lying down.
2) Heel slide movements
You must lie on your back with an extended leg. Slowly bend the injured knee while sliding your heel across the floor toward you. Slowly slide the foot back into the starting position. Move the knee with foot staying in contact with the floor. Hold it bent for 3-5 seconds. Continue to bend and straighten your knee. Repeat this procedure for 10 to 20 times.
3) Hamstring muscle stretch
Hamstring is a muscle at the back of the thigh and is responsible for bending or flexing your knee. These muscles serve to extend your leg during activities like running and walking. Start this exercise by trying to extend or flex your leg until you feel a gentle stretch in your hamstring. Hold in that position for 15-30 seconds and relax. Repeat this several times. Be sure to stretch until a gentle pull is felt in the back of your thighs. If you feel any excessive pain, you should stop the exercise. This can be easily done while sitting, standing or lying down.
4) The groin stretch
The groin is the area between the abdomen and the upper thigh. You need to sit on the floor with extended legs with a V-shaped distance between the legs. Bend forward from hips until you feel a gentle stretch in the groin region and hold in that position for 30 seconds and then relax. Repeat several times. This exercise is best for treatment for ligament injury
5) Hamstring muscle holds: One of the best ACL injury exercises
This one is effective ACL injury exercise in which you must lie in the prone position. You will require the help of a partner to provide resistance on hamstring muscle as you try to fold the knee. Hold for 5 seconds and relax. You can change the angles of knee flexion or extension and the exercise can be repeated until all angles are covered. This helps in strengthening hamstring.
6) Raising calf muscles
Stand straight with foot grounded. Now rise up and down on your toes smoothly. This can be easily done but try to restrict for 10 to 20 times in 3 sets. This exercise strengthens calf muscles. Slowly single leg (affected leg) alone can be done.
7) Hip abduction
Hip abduction is the movement of the leg away from the midline of the body. The hip abductors are important and often forgotten muscles that contribute to our ability to stand, walk, and rotate our leg with ease. Start this effective ACL exercise by standing straight with legs close together. Now abduct your affected leg away from the body keeping the knee straight.
8) Hamstring curls with band
Lie down in a prone position on a couch with foot pointing down over the edge. Then try and bend the knee until its pain-free. A resistance band or ankle weight can be used to increase difficulty. Keep your calves and feet relaxed during the movement. If you cannot keep them relaxed, simply point your toes. Also keep in mind that you should not let your hips rise up as you bend your legs. Keep your hips and Butt down.
Stand straight by keeping a small gap between legs. Squat down to about a quarter of the way down and return to the starting position. Repeat 10 to 20 times in 3 sets.
Slowly increase the length of going down, first till the halfway mark and then full squats.
Stand with one leg in front of the other. Bend the front leg to lean forwards and return to standing. Repeat 10 to 20 times in 3 sets.
11) Leg press
This can be done on a leg press machine. Sit with the feet hip-width apart on the platform In the starting position there should be approximately a 90-degree angle at the knee. Push with the legs to straighten the knees.
12) Step Ups
Step up and down on a bench about 9 inches high. First, do it with the injured leg and then repeat it the equal number of times with non-injured leg.
13) Bridge exercises
Lay down on your back. Bend your knees and place your feet touching your buttocks. Lift your hips and thighs and hold for few seconds, then relax. Repeat several times.
Stand on the injured leg for a minute, then repeat with eyes closed. Slowly try on uneven surfaces.
Once a lot of strength is back you may try hopping. Start slowly with small hops on the same spot and gradually increase the height of the jump. Then again some articles can be used to jump over it. This exercise will come at a later stage of the Regimen.
ALERT! THESE ACL INJURY EXERCISES ARE TO BE PERFORMED UNDER GUIDANCE OF AN EXPERT PHYSIOTHERAPIST. ACL injury exercises should be performed not as a replacement to Homeopathic Medicines. Also, these ACL injury exercises are not a replacement for Surgery.
These simple ACL injury exercises and proper homeopathic treatment can help you in fast recovery from an ACL injury and help to do normal movements.