These are the ACL rehabilitation exercises that the physiotherapist at Singapore General Hospital made me at week 3 after ACL reconstruction surgery. Some exercises are right from the start at week 1, but there are more complicated exercises, even more complex than week 2. This can only spell good news, because the more load the knee takes, the faster it recovers.
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 5 x 30s.
3. Knee Extension Stretch
Knee Extension Stretch
This exercise was from week 2. 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 5 x 20 sec.
5. Straight Leg Raise
Straight Leg Raise
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.
Over the last week, the pain got less and I could do it easier. This time, add a 5 pound (2kg) weight to the leg.
Do 10 x 10 sec + 5 lbs.
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 + 5 lbs (kg).
7. Heel Raise
This exercise is to work your calf muscles, and it’s from week 1.
Double leg heel raise, 30x.
Single leg raise (the leg which is operated on): 10x
8. Wall Squat
Back against a wall, feet shoulder width apart. Bend till your leg is 90 degrees. You should be working out your quads.
With this new exercise, I feel a huge strain on my knee cap. The physio told me as this is the first time, not to push too hard, but once my knee is used to the wall squat, to push harder.
Do 10 x 10 sec.
Do lunges. Start with the lunge position as shown above. Then do 10 times.
With this new exercise, I feel a huge strain on my knee cap. The physio told me as this is the first time, not to push too hard, but once my knee is used to the lunge, to push harder.
10. Seated Squat
This exercise is to work your quads as well. With your butt above a chair, bend your legs in a squat till your leg is 90 degrees. Ensure you work your quads and not using the movement of your leg to bend your body down.
With this new exercise, I feel a huge strain on my knee cap. The physio told me as this is the first time, not to push too hard, but once my knee is used to the seated squat, to push harder.
Do 10 times.