ACL surgery can be a challenging and lengthy recovery process, but it’s essential to regain strength and mobility in your knee. Strengthening exercises can be a crucial part of your rehabilitation plan, helping you regain stability and prevent future injuries. In this blog post, we’ll share five exercises to help you strengthen your knee after ACL surgery.
1. Quad Sets
Quad sets are a simple but effective exercise for strengthening your quadriceps muscles. Sit on the floor with your legs straight in front of you. Tighten your thigh muscles and push the back of your knee down into the floor. Hold for five seconds, then release. Repeat for 10 repetitions.
2. Straight Leg Raises
Straight leg raises target your quadriceps and hip flexor muscles. Lie on your back with your legs straight. Tighten your thigh muscles and lift one leg off the ground, keeping it straight. Hold for five seconds, then lower it back down. Repeat for 10 repetitions on each leg.
3. Hamstring Curls
Hamstring curls target your hamstring muscles. Lie face down on a mat with your legs straight. Bend one knee and bring your heel towards your buttocks, keeping your thigh on the mat. Hold for five seconds, then lower your leg back down. Repeat for 10 repetitions on each leg.
4. Calf Raises
Calf raises help strengthen your calf muscles. Stand with your feet shoulder-width apart and raise up on your toes, lifting your heels off the ground. Hold for five seconds, then lower your heels back down. Repeat for 10 repetitions.
5. Step-Ups
Step-ups target your quadriceps, hamstrings, and glutes. Stand in front of a step or platform and place one foot on top of it. Step up onto the platform, then step back down. Repeat for 10 repetitions on each leg.
At Rhema-Gold Physiotherapy, we offer a team of highly qualified and experienced physiotherapists who are dedicated to helping you achieve your goals. Our team specializes in pain management, rehabilitation, and chronic disease management, and we use evidence-based techniques and the latest technologies to provide the highest level of care possible.
If you’re recovering from ACL surgery, our physiotherapists can help you develop a personalized exercise plan to strengthen your knee and help you regain full mobility. With our guidance and support, you can get back to your normal activities as soon as possible.
In conclusion, ACL surgery recovery requires time and effort, but with the right exercises and support, you can regain strength and mobility in your knee. By incorporating these five exercises into your rehabilitation plan, you can help prevent future injuries and get back to your active lifestyle. At Rhema-Gold Physiotherapy, we are committed to providing the best possible care to help you get back to your best self.
