These are the ACL rehabilitation exercises that Singapore General Hospital made me do at home in week 1 after ACL surgery.
1. Bending Stretch
Sit with a smooth board under your leg. Place your hands under your knee, or hold a tower around your heel. Slide your heel up the board. Hold 10 sec then slowly lower, repeat 10 – 20 times. Do not use excessive force, and do not bend beyond 90 degrees.
2. Hamstring Stretch
Sit with one leg straight in front of you, and the other leg bent. Press down on your knee, and slowly lean forward. Hold 10 sec, repeat 10 times.
3. Quadriceps tightening leading to Straight Leg Raise
Lie with your un-operated leg bent. Tighten the quadriceps of your operated leg by pressing your knee down on the bed. Hold 5 sec then relax, repeat 10 – 20 times.
4. Locking your knee and lifting off the bed
(one level up from no. 3) If possible, lock your knee and lift your leg off the bed. Hold for 5 sec, repeat 10 – 15 times.