ACLI-Acute Cruciate Ligament Injury (Rupture) Rehabilitation Exercises – For patients who have not yet undergone surgery after their ACL injury (rupture) swelling and pain has subsided, and for patients who have resumed their daily activities more than 6 months after surgical reconstruction.
It is highly recommended that patients within 6 months of ACL reconstruction follow the rehabilitation program developed by the attending surgeon and rehabilitation staff.
ACLI-1 Heel Sliding Exercise
Sitting on a yoga mat or hard board bed with legs extended.
Bend the knee of the affected leg, causing the heel to slide slowly and evenly towards the buttocks, with the knee joint pressed as far as possible against the chest, and then relax back into position.
For the exercise, 3 sets of 10 reps per day.
ACLI-2 seated quadriceps contraction exercises
1. sitting in the prone position, with the affected leg straight and the healthy leg flexed.
2, exert force behind the knee joint (N fossa) and press downward on the bed, feeling the quadriceps contract taut.
3. For the exercise, perform 3 sets of 10 reps per day, holding for 10 seconds each time.
ACLI-3 Passive knee extension exercises
1. This exercise is required when the knee joint cannot be fully straightened.
2. Sitting and lying with the affected leg extended, place a towel roll behind the ankle joint so that the heel is approximately 15 cm above the ground.
3. relax the leg muscles and rely on gravity to slowly straighten the knee joint and maintain the position immobile.
4, you can also sit on a chair and put the leg pad on another chair for the exercise.
5, exercise, 3 sets of 3 times a day, each set, each time at least adhere to 10 minutes, or after straightening and then adhere to 2 minutes.
ACLI-4 Against the ball against the wall squat exercises
1.Stand with your back to the wall, feet shoulder-width apart, heels about 60 cm from the wall.
2, the basketball or soccer ball placed in the middle of the waist, backward force the ball against the wall.
3, slowly squatting so that the ball slides to the shoulders, knees flexed about 45 degrees, maintaining the posture immobile.
4, pay attention to keep the shoulders relaxed, torso straight, sliding when the action is uniform and slow.
5.Practice with 3 sets of 10 reps per day, insisting on 10 seconds each time.
ACLI-5 balance and stretching exercises A-B
1.Standing position, the affected leg stands on one leg and raises the arch of the foot with the toes gripping the ground, a chair is placed on the healthy side and the hand holds the back of the chair to maintain balance.
2. (A) The affected arm is stretched forward, reaching as far as it can, allowing the affected leg to bend.
3, (B) the affected side of the arm around the chest, stretch as far as possible to the healthy side, allowing the affected side of the leg to bend.
4. For the exercises, do 2 sets per day, 10 times per set in each direction.
Knee stability exercises
Prepare about 1.5-2 meters long elastic band or tension piece, knot both ends to make a double-strand loop, fix the knotted end on the doorway or bed leg, and the other end over the ankle joint of the healthy leg.
ACLI-6 A forward stability exercises
1. Stand facing the door with the body weight on the affected leg and slightly flex the knee joint.
2. Pull the elastic band with a backward force on the healthy leg.
ACLI-7 B Lateral Stability Exercises
1. turn the body 90 degrees so that the affected leg is close to the door and the healthy leg is away from the door.
2. Push outward on the healthy leg and pull the elastic band.
ACLI-8 C Backward stability exercises
1. turn the body 90 degrees again so that the body stands with the back towards the door and the knee slightly flexed.
2. Push forward on the healthy side leg and pull the elastic band.
ACLI-9 D medial stability exercises
1. turn the body 90 degrees again so that the healthy leg is close to the door and the affected leg is away from the door.
2. the healthy leg exerts force medially, pulling on the elastic band.
For the exercise, 3 sets of 10 reps per day. If you feel difficulty in standing on one leg, prepare a chair and hold the back of the chair with your hand to help balance.
ACLI-10 Knee extension resistance exercises
1. Prepare about 1.5-2 meters of elastic band or tension piece, knot the ends to make a double-stranded loop, and fix the knotted end to the doorway.
2, standing facing the door, knee flexion 45 degrees, the elastic band set in the affected leg behind the knee joint (N fossa).
3, the affected leg is weighted on one leg and the knee is slowly straightened, pulling the elastic band backwards.
4, if you feel difficulty in standing on one leg, you can prepare a chair and hold the back of the chair to help balance.
5, when practicing, 3 sets of 10 reps each day.
ACLI-11 Balance Board Exercises A-E
Balance board exercises are exercises to improve the function of the ankle joint, which are helpful for the recovery of mobility, muscle strength and proprioception. It is recommended that you buy a balance board (available in sports stores or Taobao, 100-200 RMB for good quality, search for “balance board” or “wobble board” can be found), adhere to the practice, benefit a lot.
1, feet standing on the balance board, shoulder-width apart.
2, legs control the balance board back and forth alternately for a total of 30 times, and then alternate left and right for a total of 30 times, each exercise when the edge of the plate are touching the ground.
3, legs control the balance board clockwise rotation 30 times, and then counterclockwise rotation 30 times, each exercise to keep the edge of the plate are in contact with the ground.
4, improve the difficulty, legs control the balance board clockwise rotation 30 times, and then counterclockwise rotation 30 times, each exercise to keep the edge of the plate can not touch the ground.
5, legs standing still, maintain balance for 2 minutes, keeping the edge of the plate can not touch the ground.
6, increase the difficulty, close the eyes, stand still with legs, maintain balance for 2 minutes, keep the edge of the plate can not touch the ground.
7, if both feet are easy to complete the above actions, you can try the affected foot single-leg exercise, pay attention to the wall or chair exercises to prevent falls.