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Exercises ACL for early


QUADRICEPS FLEXION Sit on the floor with your legs straight out in front of you and your arms behind you on the floor supporting you. Pull your toes towards you, pushing your knee into the ground. The muscles at the front of your thigh should contract. Hold for 5 seconds and then relax and repeat.


SETS 3


REPS 10


QUADRICEPS FLEXION WITH HEEL LIFT


Repeat the exercise above but this time contract enough so that your heel raises off the floor (you could put a rolled up towel under your knee to help). Hold for 5 seconds, relax and then repeat.


SETS 3


REPS 10


PRONE KNEE FLEXION Lie on your front and bend your knee, bringing your heel towards your back as far as it’s comfortable for you. Then lower your leg and foot back to the floor. Both movements should be slow and controlled.


SETS 3


REPS 10


SEATED STATIC CONTRACTIONS Sit on a chair and place the ankle of your affected knee against the front chair leg on the same side. Press your ankle against the chair leg so the muscles at the front of your thigh contract. Hold for 10 seconds and then relax for 3 seconds before repeating.


SETS 3


REPS 10


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.


rehabilitation STRENGTHENING, BALANCE AND STABILITY EXERCISES


ASSISTED KNEE FLEXION Sit on the floor with your knees extended out in front of you. Wrap a resistance band around the foot of your affected leg and then drag your heel along the floor towards you using the resistance band to assist you if needed.


SETS 3


REPS 10


SEATED KNEE BENDS Sit on a chair and bring your heel back as far as possible. Hold there for 5 seconds and then return your foot back to the original position.


SETS 3


REPS 10


ASSISTED KNEE EXTENSION Sit on a chair and position your unaffected leg behind your affected knee. It is important that your unaffected leg is supporting your affected knee at all times. Extend the knee of your affected leg as far as you’re able, using the other leg to help it at a slow and controlled pace.


SETS 3


REPS 10


SUPPORTED MINI SQUATS Stand behind a chair, using the back of the chair as support. Bend slightly at both knees and then rise up onto both sets of toes. Squat down again as far as you can without feeling pain and then rise once more, repeating for the recommended sets and reps.


SETS 3


REPS 10


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