If you want to recover fast and well from your recent anterior cruciate ligament (ACL) surgery, you must try these top exercises after ACL surgery.
As the ACL is one of the key ligaments that provide stability, balance, and support to the knee joint, it needs to be strong and healthy.
But some reasons, such as sudden stops or direction changes, playing contact sports, and more, can cause an ACL injury.
When ACL injury occurs, many feel a popping sensation in their knees. After that, they notice swelling, instability, and severe pain in the knees.
In that condition, the best Ligament Doctor in Patna will advise you to go through ACL surgery (after a proper diagnosis).
After the surgery, performing exercises regularly, along with other physical therapy, can be a great way to recover fast and well.
That said, today, we’ll discuss the best rehab exercises after ACL surgery that you must perform!
3 Best Rehab Exercises After ACL Surgery
Exercise helps regain strength, range of motion, stability, and overall better knee condition as it helps the ACL regain its strength.
According to research published in NCBI, performing range-of-motion, strengthening, and functional exercises while home rehabilitation after ACL surgery is highly beneficial.
However, the study also mentioned that people with ACL surgery must not perform any exercises before 2-4 weeks of surgery (depending on the condition) to avoid further injury.
So, it’s recommended to consult your doctor and ask whether you should perform the exercises. Also, prefer performing these exercises in front of a professional.
Now, have a look at the exercises and the steps to perform them!
#1. Heel Raise
Heel Raise is one of the best exercises after ACL surgery that can help to make calves stronger.
Strong calf supports ACL that can help you walk with stability and later run and jump more consistently.
A study published in the Journal of Physical Therapy Science states that stronger calf muscles are highly beneficial for speed and stability.
Follow the below instructions to perform a calf raise properly:
- Stand straight on a hard and fixed surface.
- Take support from a wall, table, or chair in the starting period.
- Place your feet shoulder-width apart.
- Raise your heel slowly while keeping your toes on the ground.
- Hold the position for a few seconds and return to normal.
- Perform it for at least 3 sets of 10-25 reps each.
Note: Make sure to keep your body straight, and don’t use your arms to raise your body. The support you take is just to make a balance.
#2. Knee Extensions
Knee Extensions is an exercise that targets the muscles in front of the thigh and also the quadriceps muscle that supports the knee joint while performing activities.
Moreover, it’s also a great way to regain the range of motion of the knee joints after ACL surgery.
However, the professionals suggest that performing knee extension after ACL surgery can be a call for further injury.
But it isn’t completely right! Many professionals and doctors suggest that performing knee extension after ACL surgery is good, but the person should consider a few points, including:
- Perform the exercises at low loads in the beginning.
- Don’t push the limits of the joint.
- Increase the resistance as recommended by the therapist.
- Make sure not to go full range of knee extension before 3 months.
Now, have a look at the steps to perform knee extension without further injury:
- Take a chair and place it on a hard surface.
- Sit on it with a straight back.
- Relax your legs.
- Start raising the affected leg slowly.
- Take it to 90-45 degrees and keep the position.
- Slowly take the leg to the original position.
- Repeat it several times a day.
Note: It’s normal to feel mild pain after performing this exercise in the beginning, but if the pain gets severe, you should consult the doctor.
#3. Half Squats
Half squatting is a contradictory exercise after ACL surgery. Some say it may lead to further damage, and others the opposite as it helps to make ACL strong and also in faster recovery.
And the best part is, nobody is completely correct or wrong!
Studies suggest that half squats are phase 2 exercise (needs to be done after 3-6 weeks, depending on the condition).
In that phase, patients need to regain their complete range of motion, balance, stability, and strength of the joint.
Moreover, the best Knee Replacement Surgeon in Patna suggests performing half squats on a regular basis. It also helps improve quad strength, which is beneficial for the joints.
Follow the instructions below to perform half squats properly:
- Stand straight with legs wide apart.
- Take your hands to 90 degrees.
- Start bending your knees slowly until the hip and knee come parallel.
- Hold the position for a few seconds and return to normal.
- Do it a few times in different reps (according to the doctor’s advice and your ability).
Note: You can take support from a chair or wall in the beginning. It makes the work easy and provides better control.
Hence, these are the best rehab exercises after ACL surgery that one can perform to regain the stability, range of motion, and strength of the knee joint.
Conclusion
Performing regular exercises is essential for recovering and regaining the overall normal and better condition of the knee after ACL surgery.
Doctors suggest starting exercising after 2-4 weeks of the surgery, along with the other physical therapies.
Keeping that in mind, the best Orthopedic Doctor in Patna suggested the best exercises after ACL surgery in the above sections.
Perform them properly and in front of a professional. Also, keep in mind not to push your limits to avoid further injury.
Hope you find them informative and helpful! If you need any assistance or have any queries, you can ask in the comments.