Exercises
December 11, 2010 |
This page lists all the exercises I have been instructed to complete as part of my ACL surgery rehab. The exercises have been broken down by week they are completed and most will include a brief video tutorial showing how I complete the exercise.
LEGAL STUFF
Dont do any exercise unless instructed by a medical professional which I am not
Most of these exercises aim at improving one of the three main functions of the ACL…
- Range of Motion
- Strength
- Balance
ACL Surgery Exercises – Week 1
Repeat all exercises three times daily unless otherwise instructed
Heel Prop
- Hold for 1-2 minutes 2-3 times
- Improves range of motion(get knee back to 0 degrees ROM)
The heel prop or leg extension exercise is used to help get the knee bending back to 0 degrees. This is the exercise I start every rehab session with as it relaxes the knee and I find the next exercises less painful. The natural weight of the knee gives enough pressure immediately after surgery to cause a stretch and you don’t have to apply any additional pressure.
Heel Slide
- 20 slow slides on injured leg
- Improves range of motion
- Increases hamstring and quad strength
The heel slide is one of the most common ACL surgery recovery exercises and is so because the one exercise helps improve range of motion at both the closed angle and open angle of the knee in addition to improving the strength of the quad and hamstrings. This exercise will be repeated throughout the recovery process but in the first week no tension(weight or band) will be applied.
Quad Sets
- Squeeze and hold for 10 seconds, repeat 10 times
- Improves range of motion
- Improves quad strength
Quad sets both improve the range of motion and help increase the strength of the quad. The final goal of the quad set is to have the quad muscle beside the knee firm up to where it was before the surgery.
Prone Knee Flexion
- Slowly raise and lower injured leg holding femur steady, hold at extremes for 5 seconds, 10 times
- Improves range of motion
- Improves quad and hamstring muscle timing
This post ACL surgery rehab exercise is used to again increase the range of motion of the knee as well as improve the timing and communication of the hamstring and quad. After surgery your muscles will feel “dumb” and not communicate with eachother effectively this exercise will get the quad and hamstring “talking” to each other and begin the process of improving the muscle timing around your knee.
Ankle Pump and Rotation
- Pump the ankles 20 times slowly (or do routinely throughout the day)
- Rotate the ankles 20 times slowly (or do routinely throughout the day)
- Reduces swelling
The purpose of the ankle pump(like pushing on a gas peddle) and ankle rotation is to help reduce swelling in the knee and lower leg after ACL surgery.
Straight Leg Extension
(only do this exercise if instructed by your medical professional - well… that goes for all them but especially this one)
- 20 slow raise/lowers
- Increase quad strength
- Increase quad and hamstring muscle timing
The straight leg raise can help timing between the hamstring and quads to hold the knee steady while at the same time improving quad/hip strength.
Hip Abduction/Adduction
- Raise and lower your leg while on your side 20 times slowly, turn over and repeat
- Increase upper leg strength
- Improves muscle timing of leg
Similar to the straight leg extensions the hip abduction and adduction exercise can improve muscle timing of the leg as well as increase muscle strength.
Walking
- Walk 10-20 steps forward, backward and sideways
- Increase leg strength
- Improves balance
Walking as early as possible is often recommended as one of the primary goals after knee surgery. It is very important in being able to progress to the next step of ACL surgery recovery. At the end of week one if possible it is good to be walking short distances with a limp.
ACL Surgery Exercises – Week 2
Week 2 exercises include many of the same ones as week 1, however the big change with week 2 is moving the exercises into a more circuit style workout. This exercise circuit consists of each exercise completed. With the reduction in swelling ankle pumps and rotations were removed from the exercises. Week 2 also includes balance exercises being introduced
Heel Prop
Heel Slide
Quad Sets
Prone Knee Flexion
Straight Leg Extension
Hip Abduction/Adduction
Walking
New exercises for week 2…
Static Lunge
- Stand with knee 1/2 lunge distance in front, bend knee making sure it does not go in front of toes, do not go past 90 degrees
- Increase leg strength
- Improves balance
This exercise is great for getting some strength back into your affected quad. It also can be very difficult to do this exercise with your balance off due to your knee surgery.
Sit to Stand
- Sit with your legs at 90 degrees and your feet flat on the floor, under control stand up and sit down 20 times
- Increase leg strength
Sit to stand is a good progression before body weight squats, it provides a good value
Balance on 1 Leg
- Stand on your leg with full weight and balance on it for 1 minute
- Improves balance
Balance can take awhile to come back after surgery, standing an balancing on one leg can greatly improve your balance. Make sure to have balance support close by to ensure you do not lose balance.
Calf Raises
- 10-20 calf raises on both legs
- Increase calf strength
- Improves balance
- Increases flexibility
Calf raises are helpful in improving balance, strength and flexibility. Use something to put your hand on to help with balance. To help increase flexibility do full range of motion calf raises while standing on a step.
ACL Surgery Exercises – Week 3
Comments (45)
My name is Jon Haver, I have torn my ACL in my right leg twice and along the way have learned a thing or two about how to recover from ACL knee surgery. With the latest surgery Dec 8, 2010 I plan on sharing the exercises, pain mangement strategy and timeline for my recovery. In addition to helping people with their ACL surgery recovery the purpose of this site is to help me stay fully committed to my ACL rehab and be certain this was my last ACL surgery.
If anyone has additional exercises they think would be beneficial please leave a comment here and I will include it above. Thanks
Jon
Hi! Thanks for sharing this. I had ACL reconstruction and Meisvus repair on 12/7/10. Despite having gone through this 2x’s before on my left knee, it is easy to forget these exercises.
I have experienced incredible pain this time around and having been snow bound this passed week, I have not been able to get to phys. therapy yet.
Also going through this alone with few available people to help me out with transportation.
Again, thanks for sharing this and it is “nice” to have someone to go through this with! T
Teresa…Thanks for the comment, I missed my first physio appointment today as well due to the snow. They called in the army to help stranded motorists…crazy!
Thats too bad about the pain, the only tip I have found that helps me is being extremely disciplined about taking the pain medication at a very regular frequency. My phone alarms every 4 hrs and I pop the pills which has seemed to work better for me this time around.
Do you have any pain tips that have helped?
I had ACL surgery Dec 2nd 2010. My ACL was completey torn (it was in two pieces) I also had partial lateral and medial meniscus tears. I hurt my ACL on Oct 14, 2010 and was on crutches up until surgery. I’m two weeks out of surgery and I’m having a lot of trouble with getting to 0 degrees. I can put partial weight on my knee but I’m no where near to walking and being off crutches. I’m not sure if this is because my whole left leg was inactive for 6 weeks before surgery or what but it is very very frustrating. I’m a cop so now I’ve got to sit in an office and do busy work. I just hope i get to 0 degrees soon because if that happens I think I’ll be able to walk and get off these crutches.
Josh, sounds like a bad tear and knee damage. With both of my tears and surgery I was relatively lucky in terms of little swelling when I tore it and hence relatively small damage to the knee other than the ACL tear. I didn’t have to use crutches, just an ugly limp for awhile, with both injuries….so I am probably not the best person to give feedback on whats normal in terms of a recovery timeline if you were on crutches pre-surgery. I would imagine that your leg has lost a fair bit of mass but as you are a cop, you probably did more than the average amount of activity on it before the injury. Good luck with the rehab…hope you are able to walk again soon.
Hi John! Thanks for answering my question on Yahoo Answers. Your web site is a great help. I’m doing much better now and can walk (kind of) with out a brace and crutch. I work with my knee daily and your tips really help. I completely tore my left ACL and a bunch of other damage on my first ski trip and my first run. Super sad I know. Hope you recover well and thanks for the tips.
Jessica, thanks for visiting and I am glad you found the information helpful. Feel free to contact me if you have any other questions and I can try to help. Best of luck with your recovery!
HI, I just had right ACL and meniscus repair yesterday (1/4/11). I almost at 0 degree extension and I can apply some weight on my right leg. I waited about 4 years to get this surgery because of school and injured it some more about a year ago. In the last 4 months I’ve been focusing on strengthening my quad and hamstring. I hope focusing on that will make the recovery alot easier. Thank you for putting this website together it’s a great help.
Minh, sounds like you are doing awesome! 0 degrees that fast is really good it can take awhile to get there. Sometimes waiting can be good because it gives time to strengthen as long as the instability doesn’t cause more damage…which it did in my case and sounds like it may have with you as well. What exercises have you been doing to get to almost 0 degrees already?
They have me doing towel calf stretch, quad set (stimulating pushing my heel against the wall), straight leg raise with quad contraction, and passive knee flexion. I’m trying not to push myself too hard and do more harm than good. But still trying to diligent with all my exercise and icing.
Well I figured I’d give an update. I’m at 5 weeks post op and walking with no limp. My flexion is at 140 degrees, but I’m still having trouble with the extension. Some days I’m at 5 degrees and some days I’m at 10 degrees. I’ve been walking a lot and my knee feels good after I walk. It is really sore and tight in the mornings and it takes awhile for it to “warm up”. My ultimate goal is to be back to normal work by March which would be 3 months post op. I’m losing too much money by not being able to work OT or nights. Anyone have any tips for getting 0 degrees?
Good stuff Josh…sounds like you are doing great. Getting to zero is always tough its definitely what I struggled with my surgeries in the first week(s).
How did you get to 0 degrees?? I’m having major troubles with this still. Everything else is fine flexion, strength, ROM, i can even walk pretty fast now and i think ill be able to jog soon. I just cant get to 0 degrees, im stuck at the 5-10 range. What stretches did u do to get it???
Way too late to reply to Josh, but if anyone else is reading this…My physiotherapist recommends propping your heel on a rolled towel, and placing a small weight (3-4 lbs) either on your quad or right on the knee itself, and just try to relax into the stretch. Do that for like 3-5 minutes, three times/day. But only if you’re safely recovered from your surgery like Josh, and having difficulties achieving full extension
This may be too late for you, but this is what my athletic trainer did to get me to 0 degrees. I would lie down on my stomach on top of the table, my knee would be about 2-3 inches off the end of the table with a wrapped towel underneath my thigh. She placed a heat pack on my hamstring, but not on my knee (I was still trying to overcome swelling). This will help the knee extend to 0 degrees and the heat pack helps the hamstring to relax.
Hey Jon ive been following your progress for the last 2 months prepping for my surgery that I had last Wednesday may 4th went with the bone petallar graft today is the 5thday wish I could walk as well as you hah I’ll be on crutches for abit I started my exscersizes yesterday and already feel less pain and more ROM what your doing with this site is amazing and really helpful just wanna say thanks! Keep the updates going later man
Hey Jon, I just had surgery about a week ago and i am on day 10 of my surgery and i’m not even almost close to being able to stand on the leg of my ACL and today after reading your post i just got done trying to walk. Is it completely safe to already start doing these things although im only 10 days in? I’m in the Marine Corps and have a deployment coming up soon and need to be completely healed within the next 4 months. I seen my doctor yesterday and my extention isnt completely there yet. Besides putting the pillow under my ankle is there anything else i can do? Thanks for your help!
Scott just make sure you are following your Physio’s recommendation. A 4 month recovery to return to active duty is pretty challenging. Here are some tips for increasing your range of motion…http://www.aclsurgeryrecovery.net/23/top-5-knee-range-of-motion-exercises-to-do-during-acl-surgery-recovery/
hi Jon, I had surgery a week ago yesterday and have improved pretty steadily. i feel very good after the excersises, and walking is coming around. At night it seems around 9:30 the pain becomes terrible. Do you think it is because of the new excersis? I am taking my pain pills regularly. Thank you for the insight our page is great!
Great website! I have ACL and meniscus surgery on June 2nd and have this website saved in my favorites and have found it very beneficial. One question (and I haven’t gone through the entire website yet so I may have missed it), but what did you do pre-surgery to strengthen the leg? I have heard that pre-surgery rehab is incredibly important. Thanks
Good luck with the surgery, yes you are correct pre acl surgery Physio is very important have a look at this post where I talk about what I did before the surgery…http://www.aclsurgeryrecovery.net/18/why-physical-therapy-before-acl-surgery-is-important/
Thanks for the response. I have been biking for 40 min-1 hr the past few days and will continue to everyday leading up to surgery. I never thought about the balancing thing though so I’ll add that to the list.
Great information Jon. I just ruptured my ACL in my right knee. In 2005 I tore my ACL in my left knee along with the Meniscus and MCL so it was a long recovery, but I was playing football again in some adult flag leagues within about 9 months. This time it is the ACL only. I am 31 years old, 10lbs lighter, all my bloodwork is better, and I am in way better shape!! I just went to the Ortho today but I decided to put off my surgery until October or November beacuse I am getting married in September and I don’t want to chance being gimpy at my wedding!! I am 100% going to try to match everything you did I am a very motivated person and I will be following your post surgery plan as much as possible and try to keep the same pace if not better!! More feedback to come post surgery!! Thanks for all the info!!
[...] See instructional articles and video guides showing the most important Knee Surgery Exercises [...]
Partially tore my ACL 3 years ago. Went off one of my horses, and tore it clean through this past Easter holiday, and underwent emergency surgery 5 days later. The ACL was reconstructed using the inner 3rd of the patellar. Both meniscus were messed up, and surgeon repaired those. Surgery was April 29th, and as of today I’m very frustrated with the inability to hyperextend at the knee sufficiently. I’m at 87 degrees and progress on the hyperextension is slow. Surgeon is giving me until July 5th to have the knee at a 105 degree bend, or he will want to put me back under and do a manipulation process to break up the scar tissue (which he says is causing the biggest problem right now). My biggest mistake I can say I made with the post-surgery is UNDER-medicating. I should have been taking the meds prescribed heavy enough to allow the physical therapist to really push me through the tougher exercises. Now, in week 6 post-surgery I’m taking more meds and pushing myself on a stationary bike, heel slides, and other exercises to get that bend. Been told I won’t be back to horseback riding for 7 – 12 months, and while I’m trying to PROVE I will be back to it before that timeframe, this darned hyperextension bend is trying to prove me otherwise. GRRRRRR!!!!
[...] See instructional articles and video guides showing the most important Knee Surgery Exercises [...]
Just want to say that this website was very helpful prior to my surgery. I actually did intense workout using the exercises here so that my leg will be fairly strong prior to the surgery.
I had my surgery on June 7th and and just after one day I did not need the crutches and within five days I’m able to walk up and down the stairs without any problem.
I think I may even skip the PT that is recommended to me by my doctor who I will see tomorrow for post op consultation.
I know that everyone will have different affect but surely preparing for the surgery helped. Btw. I tore my ACL and medial meniscus in Dec. 2010 but opt out of surgery for 6 months to be ready for it.
Hey there,
I’m in bed on day 4 of my 3rd R ACL repair. ’04, ’05 and ’11 (allo, allo, auto 3rd patella) and love the discussion boards.
I’m honestly so worried about this being my last chance to get it right that I’ve done very little bed exercises and have experienced 3x the pain of the previous two surgeries. First time using oxycotin and still feel nasty in the joint. Not even able to leg lift yet, though I might start doing some work with it tomorrow.
Being an old man now (age 25), I was told my rehab will be 2x as long as my previous tears and that I need to treat it as if it were a piece of delicate crystal.
So for all of you over achieving rehabbers, I will refrain from the he-man weekly goals and just try to get this thing back into action. I am slightly retired now and look forward to making rehab my MAIN commitment of the summer and fall and will be sure to update with my progress. I am only 161#s, down from my peak of 185 in full mass-bulk 2 yrs ago. My goal is to be physically fit, cranking out 7min miles and be 20# bigger by Nov 1st.
BTW, wear the best brace money can buy. wear it everywhere.
Hello, I tore my ACL, and miniscus on may 9th 2011, and I had surgery on June 15th 2011, and today is 8-13-11 and I still haven’t acheived 0 degrees. What can I do? if i don’t get 0 degrees by Septeber 1st i’m going to need surgery again, to remove the scar tissue!! I’ve tried practically everything!! I go to physical therapy 3 times a week, and everyday I work on excersizes for at least 2 hours, and usually more daily.
Hi Susan,
I don’t know if it will help at this point but from the day I had surgery 7/13/11 anytime I was laying down or sitting with my feet up I would put my heel on two pillows or a rolled up towel so that gravity would drop my knee back. I did this even at night when I was sleeping. I also slept on a couch on my back so that I couldn’t roll anywhere. I never lost extension by doing this but maybe it will help you to get it back.
Hi John,
Thank you so much for making the time for this site. This is my first ACL tear after playing college soccer, being very active, etc. I have ACL surgery Monday, Oct 3rd and I plan to follow your timeline and exercises along with my physio’s. Get ready for questions as I progress!
Alicia
Hello everyone im a 23 year old who is 3 days out of acl and minesectomy surgery i am in pain but not as bad as i would think. I cant put weight on my knee which ive read some people can by the next day. Please help me out with a few tips to help my pain and recovery. Wish everyone a speedy recovery thanx
It’ a very helpful website. I tore my ACL 4 months ago, had surgery 3 months ago and still can’t get full extension (still 4 degree to go). I am really frustrated right now because I want to get back playing soccer with a healthy knee. Good luck to everyone on their knees.
I am three months out from my surgery and have been discharged from therapy (my doctor and therapist would not approve more) because I am moving so well. I continue to do all my exercises that I did at home and at therapy but want to know what else I can do. I find all my exercises easy and boring!!! No one gave me any idea of what to do next. Don’t go back to my doctor until 6 months out which is the end of December. Any ideas out there of what I can do to keep strengthing my knee and leg? Thanks
Hi Alison
Same has happened to me. My knee is doing better and I can walk down the stairs better. I have done some core classes with lots of standing and balancing with and without weights. I wonder what you have been doing and what are your limitations.
Thank you!
Great website Jon. I have had meniscus repair and acl reconstruction and microfracture surgery done 2 weeks ago and the info i got for post op exercises was poor. I received very little information other than a leaflet so I have just started with your regime and i am starting to see progress. Fantastic work Jon and thanks again for going to all that trouble.
Iam 21 days post op on my left knee…last week doctor drained out excess water from my knee which had caused swelling (30 ml)..i still feel there is still some water left inside which hinders the motion of the knee..any suggestions?
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Hi I just got home from acl reconstruction and i am already at o degrees and i think this is because i continued to cycle with the injured leg.This shrouded the knee with muscle and kept it flexible.I intend to ride my bike (gently to begin with ) at the end of week two. I think that the motion of the pedalling forces your leg through the correct rotation and you have to grin and bear it until you get used to it.
great website by the way
[...] To get some ACl surgery recovery exercises click here [...]
[...] the physical therapy referral from my doctor, so until then, I’m doing PT on my own based on these exercises. They’re post-op, so I assume they’re gentle enough for someone who hasn’t moved [...]
[...] PT routine based on these exercises: Heel prop x 5 Heel slide x 20 Quad sets x 10 Prone knee flexion x 20 Ankle pump and rotation x [...]
John,
Your site is most appreciated. I had surgery Feb 5, 2012, I injured my knee and distal thigh (quadriceps tendon). the exercises that you have listed I’ve done already and continue to do so. They work! I’m doing rehab drug-free, ice pack is the only option I have for pain. I’m strictly following doctor’s and physiotherapist’s orders. I was in a cast for 3 weeks after surgery. After the external stitches and cast was removed I couldn’t bend the knee. It was pressure, I freaked out. I wish I knew about your site before, I would have been a bit calmer. But it’s better now. I’ve been in physio 3 weeks post cast and making progress. I’m at the stage of stimulating stair ascending and descending on a 6inch wooden box (backwards and forwards) and cycling on a stationary bike. As Adam said ‘grin and bear it”. My physiotherapist started me with 1/2 circles backwards, then when she noted that my knee had reached the range for making a full circle. She had me do the 1/2 circles backwards for 5 mins and then when I reach the peak of tightness let me stop catch myself and breath and push through, after you have made the 1st, the rest flows. You’ve got to be diligent…go to your sessions, fully participate and the days that you don’t have physio do it at home. Does any1 know how long it takes for the tightness and stiffness in the morning to finally subside? thanks to everyone participating very helpful
Hi there. My name is sharie. I play softball (pitcher) and the day before my first college game I tore my ACL. I completely tore my ACL on February 2, 2012 and had surgery February 29, 2012. I can finally walk without crutches. Physical Therapy is going great. They say I am recovering faster than most who have surgery for a torn ACL. My question to anyone, When will I be able to atleast practice again? I am really missing playing softball and just want to play. This has emotionally taken a toll on my life. I am still shocked that all of this really happened to me. Help me. =D