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ACL injury


YOUR INJURY The anterior cruciate ligament (ACL) is one of the most important ligaments of the knee. It plays a key role in controlling the locking of the knee and preventing excessive movement of the tibia (shin bone) on the femur (thigh bone) both in a forwards directon and in rotation.


The ACL ligament is located deep within the centre of the knee joint and is made of tough fibrous material. When the ligament is over-stretched it can result in inflammation, pain and in the case of rupture, instability. Without the ACL stabilising the movements of the knee and providing proprioceptive (balance) feedback, the knee can become unstable during normal daily or sporting activities and this may cause further trauma to the knee. There are three grades of injury: Grade I - mild injury with only microscopic tears and no instability. Grade II - moderate injury with a partial tear and some instability. Grade III - severe injury resulting in complete rupture of the ACL and significant instabilty (70-90% fall into this category and require reconstruction).


YOUR REHABILITATION PROGRAMME This programme has specific exercises to help stretch and strengthen muscles which may be weak. It is really important to ensure the exercises are performed with good technique and good postural control. Make sure to repeat the same number of exercises on both legs. Make sure you are pain- free at all times and take care not to progress too quickly. We have given suggested sets and repetitions, but everyone is different so your practitioner may give guidance that is more specific to you.


WARM UP AND COOL DOWN If muscles are tight, weak or injured, it is particularly important to warm up (unless advised otherwise by your practitioner) with a fast walk or a gentle jog at a pain-free pace for 5 minutes before you start your exercises. This increases your circulation and helps prepare the muscles for


HOME EXERCISE PRODUCTS


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Wobble Boards http://spxj.nl/zlM2aM Ice Packs http://spxj.nl/A5tglZ Exercise Mats http://spxj.nl/yvsAOw


Tibia bone Meniscus


View looking down the tibia with the main thigh bone (femur) removed


the activity to come. When you have finished your exercises, end the session with a 5 minute gentle walk or slow jog to allow your heart rate to slow down gradually.


WHY YOUR REHABILITATION PROGRAMME IS IMPORTANT This programme has specific exercises aimed at strengthening important muscles around the knee and improving dynamic control of the knee. This includes proprioception (knee joint position sense/balance) which plays an important part in normal knee function.


Take care not to progress too quickly. If your knee becomes painful or swollen take a few steps back because you are going too quickly. When carrying out the strengthening exercises it is essential to maintain correct lower limb alignment at all times, to reduce stress on your knee. Poor practice leads to potential strain on your injury.


While doing these exercises you should tense your hamstring muscles to restrict forward slide of your shin bone on your thigh bone.


All products are accompanied by video demonstrations online. For other products visit the PhysioSupplies website http://spxj.nl/ykRdi5


Hand Weights http://spxj.nl/xHElIQ Home Fitness http://spxj.nl/wxL1ae Orthopaedic Supports http://spxj.nl/y2aePC


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


Produced by ACL


©2011 Primal Pictures Ltd


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