If you're someone who has recently suffered from a torn ACL, the road to recovery may seem daunting. Whether it resulted from a high-intensity game or a challenging workout, rehabilitating your knee can feel frustrating and overwhelming.
But don't worry, you're not alone. Many fitness enthusiasts and even professional athletes have faced this same obstacle and successfully overcome it with the right exercises, physical therapy treatment, and dedication.
In this article, we'll share five effective exercises for an ACL injury that help strengthen muscles, improve range of motion, and reduce pain.
The Importance of Physical Therapy for ACL Recovery
When it comes to recovering from a torn ACL, physical therapy is essential. It is not only key to healing, but it also plays a crucial role in preventing re-injury.
Physical therapy exercises help rebuild strength and mobility in the affected knee while improving balance, stability, and coordination. These exercises target the surrounding muscles, such as the quadriceps, hamstrings, and glutes, essential for knee stability and function. They increase blood flow to the injured area, promoting tissue repair and reducing inflammation.
As you progress through your rehabilitation, your physical therapist will tailor your personalized program with exercises that gradually increase in intensity, challenging your knee in a controlled manner and promoting tissue healing.
5 Power-Packed ACL Exercises Backed by Physical Therapy
Your physical therapist will assess your injury and specific treatment needs, guiding you through targeted exercises to help rehabilitate the injured knee. Some of those exercises may include the following:
- Straight Leg Raises: Lie on your back while keeping your legs straight and hands flat beside you. Slowly raise your legs to about a 45-degree angle, creating an L shape with your torso and legs, and hold that pose for a few seconds before lowering it back down.
- Quadriceps Sets: Find a comfortable seated or lying position with your leg fully extended. Engage the thigh muscles, then press the back of your knee toward the floor, holding for five seconds. You should feel tension in your thigh and quadricep muscles before slowly releasing.
- Hamstring Curls: Loop a resistance band around your ankles and lie on your stomach, stretching your legs straight out. Support your upper body with your forearms and slowly lift your foot towards your buttocks. Hold for a few seconds, and lower it back down. Repeat on either side for each leg.
- Mini Squats: Stand with your feet about shoulder-width apart, and keep your back straight. Start by slowly bending your knees while lowering your body as far down as you feel comfortable, and then gently return to the starting position.
- Wall Slides: Stand with your back against a wall to support yourself, and slide down until your knees rest at a 90-degree angle. Hold for a few seconds before sliding back to a standing position.
At-Home Therapy Model with In-App Exercises for a Torn ACL
Studies have shown a 15% rise in the likelihood of re-injury after experiencing a torn ACL, which is why you should take a proactive role in your recovery. We've developed an innovative, at-home therapy model with in-app exercises designed to help your recovery.
Our user-friendly app allows your physical therapist to assign specific exercises tailored to your unique needs to continue your course of care beyond your regular session. By incorporating these exercises into your daily routine and working closely with our expert physical therapists, you can reduce your risk of re-injury and support your journey towards a full recovery.
Find a therapist near you to get started today and feel empowered to take control of your recovery!
