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Rehab Exercises for a Torn ACL

Surgeons and sports medicine professionals alike used to regard the anterior cruciate ligament (ACL) as unimportant and not critical for knee function. Now, it is regarded as an important stabilizing knee ligament, attaching the thigh bone to the shin bone. Football and volleyball players tear the ACL often, but it can happen to anyone. Whether or not you have surgery to repair the ACL, there are specific exercises to do for rehabilitation.

  1. Knee Flexion/Extension

    • After an ACL tear, improving motion in a pain-free range is recommended by Sports Injury Clinic.com. Do knee flexion and extension moves lying down (seated and standing are options too). Lay face down on a mat, bed or the floor. Slowly and gently bend the heel of your affected leg toward your buttocks to flex the knee. Gently return the foot back down to extend the knee. Perform 10 to 30 repetitions, up to three times a day.

    Heel Slides

    • Heel slides are another range of motion exercise to rehabilitate an ACL injury. Lay face up on the floor with both knees bent. Place your feet on the ground. Slowly slide your heel (of the affected side) toward your buttocks. Keep sliding as long as the continued motion does not cause pain. Then slowly slide the heel back to the starting position. Repeat 10 to 15 times several times a day.

    Squats

    • Squats strengthen the muscles that support the ACL. Ideally, do these after surgery or successful treatment. Do squats with your back against a wall. Use a stability ball to perform squats. Perform single-leg squats on the affected side while holding onto a chair or wall. With any type of squat, your form and body mechanics are important. Your knees should bend, but remain in a plumb line with the ankles, so that you are able to see some of your toes. Otherwise, you can overstress the ligaments rather than build strength.

    Step-ups

    • Step-ups are another strengthening exercise for the front and back of your thighs. Use the bottom landing of a set of stairs, a low bench or a fitness step. Step-up first with the foot of the affected leg. Do 10 to 15 step-ups and then switch your lead leg. Repeat 10 to 15 step-ups on this side. Perform these once or twice a day.

    Resistance Band Exercises

    • A resistance band is an excellent tool to use with any knee strengthening exercises, including lunges, squats, leg lifts, leg curls and side to side steps, for improved support of the ACL. Since the exercises are more difficult to perform with a resistance band, wait until you can do them without pain. Bands come in different levels of resistance, so start with a low-resistance band and work your way up to more resistance.

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