Dealing With ACL Injuries With Simple Exercises!

Dealing With ACL Injuries With Simple Exercises!

 

By Dr. Pallavi Singh, Podiatry

ACL stands for the anterior cruciate ligament. An ACL makes you unable to move your knee in the way that you used to move it. It also makes your knee extremely unstable. Sometimes surgery is required but sometimes just rehab is good enough. Here are the most common exercises to deal with an ACL injury…

1. Bridge:

A bridge is when you bend your knees ninety degrees and then use them to push your hips off the ground until your shoulders, back and thighs make a straight line. Do 8 to 10 repetitions if the repetitions are not painful.

2. Glute Sets:

This exercise also needs about 8 to 12 repetitions until you start feeling pain. What you have to do is lie down, then go up putting your whole upper body weight on your elbows and finally squeeze your buttocks together and hold for 5 seconds. This is good for rotating and extending your legs.

3. Hamstring Curls:

In this exercise, you are supposed to lie on your belly and then curl your knee backward in the direction of your buttocks. If you cannot reach your buttock, take your leg as far as possible.

4. Heel Raises:

This is a common exercise where you stand by a chair and keep going on your tiptoes and back. 8 to 12 repetitions of this exercise need to be done.

5. Heel Slides:

This exercise requires only 2 to 4 repetitions but needs to be done several times a day. You have to lie down on your back and then slowly slide your heel towards your upper body.

6. Shallow Standing Knee Bends:

This is basically a squat and only 8 to 12 repetitions are required.

7. Straight Leg Raise to the Front:

Lie on your back with your unaffected knee bent. Then lift the bad knee as far off the ground as possible; keeping it straight and then slowly lower it. Do 8 to 12 repetitions.

8. Straight Leg Raise to the Outside:

Lie on your side with your affected knee on top. Finally, lift your top leg as far up as possible while keeping it straight. Do 8 to 12 repetitions if there is no injury.