If you’ve suffered a torn ACL in West Chester, Ohio, you may be wondering what exercises you can do after your surgery. You want to make sure that you are as diligent in your rehab as possible so that you can return to your pre-injury state as quickly as possible. Here are the suitable exercises that will help get you started after an ACL reconstruction in West Chester, OH:
Isometric Quad Contractions
This exercise is excellent for regaining strength and stability in the quadriceps. Start by sitting with your feet flat on the ground, and your knees bent to 90 degrees. Contract your quads and hold for 5 seconds, then release. Repeat ten times.
Wall Ankle Mobilizations
This exercise helps improve ankle mobility, which is crucial for regaining balance and stability. Start by standing with your back against a wall and your feet flat on the ground. Move one foot forward, so the heel is in line with the toes of the other foot. Keeping your heel against the wall, move your knee up and down as if you were walking. Do 20 reps on each leg.
Hamstring Curls
This exercise helps improve hamstring strength and stability, essential for regaining balance and walking. Start by lying on your back with your feet flat on the ground and legs bent to 90 degrees. Place a weight or resistance band around your ankles. Curl your legs up towards your butt, then slowly lower them back to the starting position. Do ten reps.
Glute Bridge
This exercise helps improve glute strength and stability, which is essential for regaining balance and walking. Start by lying on your back with feet flat on the ground and legs bent to 90 degrees. Raise your hips, so your thighs and torso are in line with each other, then hold for 2 seconds. Lower your hips back to the starting position. Do ten reps.
Calf Raises
This exercise helps improve calf strength and stability, essential for regaining balance and walking. Start by standing with feet flat on the ground and legs straight. Raise your heels to stand on your toes, then hold for 2 seconds. Lower your heels back to the starting position. Do ten reps.
Prone Knee Flexion
This exercise helps improve knee flexion, which is essential for walking. Start by lying on your stomach with your legs straight. Bend your left knee and bring it up towards your chest. Hold for 2 seconds, then release. Repeat ten times.
Supine Knee Extension
This exercise helps improve knee extension, which is vital for walking. Start by lying on your back with legs straight. Extend your left leg and hold for 2 seconds. Repeat ten times.
Quadriceps Stretch
This exercise helps improve quadriceps flexibility, which is essential for walking. Start by standing with one foot in front of the other, then bend your rear knee so you can grab your ankle or foot. Gently pull your ankle or foot towards your butt, then hold for 30 seconds. Repeat on the other leg.
If you’ve suffered a torn ACL, some exercises will help get you started on your road to recovery. It’s essential to be as diligent in your rehab as possible so that you can return to your pre-injury state as quickly as possible. These exercises are just a starting point, so be sure to ask your doctor or physical therapist for more activities that will specifically help you rehab your ACL.