10 Exercises for knee strength before ACL surgery - Dr ...

10 Exercises for knee strength before ACL surgery

Anterior cruciate ligament (ACL) injuries are one of the most common types
of knee injuries. ACL injuries account for 40% of all sports-related injuries.
These injuries can range from a small tear in the ligament to a severe injury
where the ligament is completely torn.

Result of ACL injury

After an ACL injury you generally lose
• Leg strength
• Range of motion
• Stability of the knee

What now?

It is important to regain the range of motion and strength in your leg as
soon as possible. This is irrespective of whether you need surgery or not.
The way you regain all your previous function is to start exercising.

Importance of exercise

You need to start exercising to regain the muscle strength and knee
range of motion you once had. Your exercises should begin before you
start non-conservative treatment.
To help your injured knee cope better, special exercises such as exercises
of your thigh will better assist you for surgery and then be handy for
when you start your post-op rehab plan.

Long term effects

After an ACL injury your knee may be painful and feel unstable. The ACL plays a role
in your knee stability. After an ACL injury you may eventually develop osteoarthritis
in the injured knee.

Note:

Before performing any exercise program for your injured ACL, check with your
medical practitioner to ensure that exercise is safe for you to do. Do not push
yourself to the point that you feel pain.

Exercises

The knee is part of the lower extremity’s kinetic chain which is why working on the
entire leg is so important.
Here are some exercises that you can do to get stronger, stable and increase the
range of motion of your injured knee.

1. Bridging

                              This exercise works on your hamstrings and the gluteus
                              muscles.

                              How to do it:
                              1. Lay on your back with your palms of your hands on the
                                 floor to help support you
                              2. Bent both your knees and make sure your feet are
                                 firmly planted
                              3. Contract your stomach muscles so that the small of
                                 your back is flush on the ground (pull your bellybutton
                                 towards the ground)
                              4. Push your heels into the floor and squeeze your
                                 buttocks so that your hips move towards the ceiling.
                                 Keep going until your shoulders, hips and knees are in a
                                 straight line. Hold the hips in the air for 6 seconds and
                                 lowly lower your hips

                              Repetitions: Hold hips in the air for 6 seconds for 10 reps of
                              3 sets

https://vimeo.com/580385189   Note:

                              Do not continue with this exercise if it causes pain.

2. Isometric gluts

This exercise targets your gluts which play an
important role in walking as well as stability.

How to do it:
1. Lay of your back and prop yourself up on
   your elbows
2. Squeeze your buttocks together and hold the
   contraction for 6 seconds and then slowly
   release.

Repetitions: Hold hips in the air for 6 seconds for
10 reps of 3 sets

                                                      https://vimeo.com/580385074

3. Hamstring curls
                              This exercise is to increase the range of motion of your
                              knee as well as strengthen your hamstrings.

                              How to do it:
                              1. Lay on your stomach.
                              2. Try bending your injured knee to your buttock, only
                                 go as far as you can before the pain starts and lower
                                 your leg again.
                              3. To progress you can add a cuff weight to your ankle,
                                 recommended weight is 5lb or 2kg. since you have
                                 the added weight, you don’t need to lift your leg
                                 more than 12in. or 30cm.

                              Repetitions: 10 reps and repeat of 3 sets of each leg.

                              Note:

                              If your knee is uncomfortable while laying on your
                              stomach, roll up a washcloth and put it under your
                              thigh above your kneecap.
https://vimeo.com/580385125   If you don’t have a cuff weight you can use soup cans in
                              a plastic bag and loop it around your ankle.

4. Ankle pumps
This exercise is key for pre-operative and
post-operative treatment. Ankle pumps is done to
prevent blood clots from forming in your lower leg.

How to do it:

Standing up straight, try keep your knees straight, pull
your toes towards your head and then stand on your
toes.

Repetitions: 10 reps and repeat of 3 sets

Note:

If you aren’t allowed to weight-bear, you can do this
exercise while laying on your back.
If you have swelling this exercise can be done while
laying on your back. You simply put a pillow
underneath your calves and start pumping your ankles.
                                                           https://vimeo.com/580385218

5. Heel slides
                              Heel slides mimics walking and therefore will strengthen
                              the components used for walking. It is very important to
                              make sure you aren’t compensating when doing
                              movements such as heel slides as you want to train the
                              correct muscles.

                              How to do it:
                              1. Lay on your back with your palms of your hands on the
                                 floor to help support you
                              2. Contract your stomach muscles so that the small of
                                 your back is flush on the ground (pull your bellybutton
                                 towards the ground)
                              3. Choose which leg you want to start with, bend your
                                 knee and gently drag your heel along the floor.

                              Repetitions: 10 reps and repeat of 3 sets of each leg.

                              Note:

https://vimeo.com/580385100   Keep your knee pointed to the ceiling and when
                              performing exercises make sure your knee moves in a
                              straight line.

6. Quad sets
This exercise targets your quadriceps to build and
maintain strength. This is important as when you walk
your quadriceps is what helps your knee stay straight
when walking.

How to do it:
1. Sit on the floor with both your legs straight out in
   front of you
2. Try push your injured knee down into the ground as
   far as possible and hold it there for 6 seconds.

Repetitions: Hold hips in the air for 6 seconds for 10
reps of 3 sets

Note:

It may be easier if you roll a small towel and put it
under your knee so that you can feel your knee
pushing down into the towel. This will also prevent       https://vimeo.com/580385016
discomfort if you were feeling any.

7. Straight leg raises
                              This exercise works your anterior hip flexors. Your
                              abdominal muscles are used to stabilise your body during
                              motion, this results in your abdominal muscles also getting
                              a workout.

                              How to do it:
                              1. Lay on your back with your palms of your hands on the
                                 floor to help support you
                              2. Contract your stomach muscles so that the small of
                                 your back is flush on the ground (pull your bellybutton
                                 towards the ground)
                              3. Choose which leg you want to start with, keep your leg
                                 straight and lift up the leg towards the ceiling and
                                 slowly bring it back down to the floor.

                              Repetitions: 10 reps and repeat of 3 sets of each leg.

                              Note:

                              It is important to keep your toes pointed upwards at all
https://vimeo.com/580384956   times. If you feel the muscles working in your back, bend
                              the knee of the leg you aren’t exercising and place the foot
                              on the floor for more support.

8. Opening leg (hip abduction)
This exercise works your hip abductor muscles. Your
hip abductors play a key role in walking and hip
stability.

How to do it:
1. Lay on your side with your bottom leg bent to
   stabilise you
2. Your leg that is on top will be the leg being
   exercised
3. Keep your exercise leg straight and your toes
   pointing forwards
4. Lift up the leg towards the ceiling and slowly
   bring it back down to the floor.

Repetitions: 10 reps and repeat of 3 sets of each leg.

                                                         https://vimeo.com/580385042

9. Half squats
                              This exercise improves the strength in your thighs.

                              How to do it:
                              1. Hold onto a stable surface such as a countertop or a
                                 sturdy chair
                              2. Space your knees shoulder width apart
                              3. Slowly bend your knees as if you were going to do a
                                 squat but only lower yourself down to 6in. or 15cm.
                                 Make sure your knees don’t go in front of your toes and
                                 that your heels are firmly on the ground.
                              4. Slowly rise again.

                              Repetitions: 10 reps and repeat of 3 sets

                              Note:

                              Do not attempt this exercise if you have more pain than
                              minimal pain, no clicking, no clocking or no giving way in
https://vimeo.com/580385153   the injured knee, and if it hurts while you are doing this
                              exercise.

10. Single leg standing
This exercise works on your proprioception and
balance of your injured knee.

How to do it:
1. Stand up straight
2. Slowly lift your uninjured leg, try hold your
   balance for 30-60 seconds

Repetitions: attempt to get a new record daily.

Note:

Stand close to a stable surface in case you need
to hold on.

                                                   https://vimeo.com/580384988

Road to a healthy knee

An ACL injury can be a devastating injury that can book you off sports
for months. Opting to have surgery can help you regain your normal
function and range of motion in your injured knee. Engaging in
pre-operative exercises can benefit your overall recovery.
Your pre-operative exercises focuses on all the fundamental aspects
of your knee movement. That is why most of the exercises are aimed
at restoring your knee range of motion and muscle strength of your
quad and hamstring.

10 Exercises for knee strength before ACL surgery