These are the ACL rehabilitation exercises that the physiotherapist at Singapore General Hospital made me at week 2 after ACL surgery. Some exercises are from week 1, but there are more complicated exercises designed to stretch the knee to the limits.
This exercise is basically the same as the one from week 1. Use a towel to bend my heel up to 90 degrees or slightly more. Do 10 x 10 sec.
2. Hamstring Stretch
This is also an exercise from week 1 rehabilitation. But I was told to do it different. I now use my left leg to place on my right to stabilize my right knee before I stretch. Do 10 x 30s.
3. Knee Extension Stretch
Knee Extension Stretch
This is a new exercise for this week. Wrap a towel over your foot and lift your leg up straight. Once the leg is lifted, exert force on your knee downwards. Do 10 x 10 sec.
4. Tightening Quads
This exercise is also from week 1. Tighten the quadriceps of your operated leg by pressing your knee down on the bed. A good test to see if you’re doing it right is to pull the towel from under your knee. If it’s hard to pull out, that means that you’re doing it right. Do 10 x 10sec.
5. Straight Leg Raise
Straight Leg Raise
This is by far the toughest exercise for me and I’m not able to complete 10 x 10 sec. So basically straighten the leg and press the knee down onto the bed. Thereafter, in this position, lift your leg up straight and hold for 10 sec.
For me, the pain when I lift it up is intense. If I bend my leg slightly, I have no problems getting it up, but that’s the wrong method and it’s not effective. So remember to straighten your knee and press it down, before lifting it up.
6. Hip Abduction
This is to basically work the ass muscles. Lying on your side, straighten your leg and lift it up, before swinging it slightly behind you. You’ll be working your ass muscles. Do 10 x 10 sec.
7. Heel Raise
This exercise is to work your calf muscles. Do one set of 10.