ACL Rehabilitation Physio Exercises Week 4
In general, the exercises from week 3 to week 4 don’t defer too much, but it increases in intensity as the muscles around the leg gets stronger. Some of the exercises I will have to do with weights to build more strength on my quads and calf.
Started off with a bike exercise, where I had to cycle for 10 mins, resistance level 1 and RPM at least 80.
Thereafter, the following exercises started, with increased weights.
1. Bending
Bending
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
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. 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 10 pound weight to the leg.
Do 10 x 10 sec + 10 lbs.
5. Hip Abduction
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 + 10 lbs.
6. Heel Raise
Heel Raise
This exercise is to work your calf muscles, and it’s from week 1.
Single leg raise (the leg which is operated on): 30x
7. Wall Squat
Wall Squat
Back against a wall, feet shoulder width apart. Bend till your leg is 90 degrees. You should be working out your quads.
Do 5 x 20 sec.
8. Lunge
Lunge
Do lunges. Start with the lunge position as shown above. Then do 10 times. Ensure that the knee is not rocked in a forward and backward motion as this is very bad for the knee cap.
DO 30 times + 9 lbs weights.
9. Seated Squat
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.
Do 30 times + 9 lbs weights.
About The Author
Lester
Hi, I'm Lester. I tore my right knee ACL playing soccer, and this blog documents my detailed recovery journey including rehabilitation exercises after ACL reconstruction surgery. Why did I choose to start this blog? Because prior to my surgery, I was looking at forums and browsing online, and I couldn't find detailed information. So I hope this helps whoever (unfortunately) that will be going for surgery. If you wish to contact me I can be contacted at: lester@emceelester[dot]com.
Hi Lestet, thanks for publishing this, it a very useful guide. I am thinking of getting ACL surgery done, just a question did you only have surgery to repair the ACL?
I need to have the Meniscus repaired and am trying to understand what that means from rehab perspective.
Also, would it be possible to share the doctor who
Operated on you at SGH? Thanks again.
Hope that you ate back to playing Football.
Best Reagrds
Ashanth
yes im back to playing soccer post acl surgery, but only occasionally. I do not play the league anymore since I depend on my mobility alot for a living.
let me get back to you on the doctor i forgot his name and I have to go refer back to my notes.
Hi Lester, this is Vinesh from India. Thank you for documenting the rehab process. I can totally relate to it. This is my 4th week after surgery, my walking posture is still not 100% correct. I’m walking with a limp sometimes. How long did it take for you to walk normally ( prior surgery).
Hello Vinesh! How is your recovery? I could walk without a limp after 4 weeks (without crutches). My cousin recently had acl surgery and he was limping even 3 months in. He said it was due to the fact that he had to skip rehab many times due to his work schedule. SO it is very important to always go for acl rehab! Especially the first 6 months, because this sets the foundation for your new acl.