ACL Rehabilitation Physio Exercises Week 5
So this is already week 5 of physiotherapy, and I feel my leg getting stronger. There is 1 new exercise this week, and it is the reverse hip abduction.
Started off with a bike exercise again, this time resistance 3, for 10 mins, min RPM 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. Do this exercise just once per day.
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. Do this exercise just once per day.
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. Do this exercise just once per day.
4. Tightening Quads
Tightening Quads
There was a break from last week where I didn’t have to do this. Now this exercise is back. Do 10x10s.
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 10 pound weight to the leg.
Do 10 x 10 sec + 15 lbs.
6. 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 + 15 lbs.
7. Hip Abduction Reverse (new this week)
Hip abduction reverse
This exercise is basically a reverse hip abduction, where you will raise your leg up to train your hip muscles. Do 10 x 10 sec.
8. 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): 40x
9. 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 single leg wall squat, 10x10sec.
10. 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 + 15 lbs weights.
11. 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 + 15 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 Lester,
Appreciate all your posts on the rehabilitation physio exercises. What happen next after week 5? When are you able to bend your operated knee 180 degrees or perform full squat?
Hi Peter,
Well I have to apologize because I haven’t been updating. Once I could walk properly and was no longer confined to my computer, I didn’t record as meticulously.
Anyway I’m now at about 3.5months, I still can’t perform a full squat. At the extreme end of the squat, there is pain preventing me from doing so. I’m still undergoing physio (return to sports), so hope this pain issue clears up soon.
hope this answers!
I had the same ACL reconstruction at SGH. I am now at the 6 weeks. The doctor first reviewed me at the 2.5 weeks. The next review was at 5.9 week which was yesterday and I went there with full crutches and brace. I guess SGH has all cropped up the physiotherapy for me. Yesterday, I was asked by the doctor and junior doctor why no physiotherapy was done after my operation. My operated knee was examined and found quite stiff (that was all due to straightening my operated leg most of the time in the given knee brace) . Suddenly, the junior doctor told me that I could do with brace and crutches. I did what the doctor said and managed without the brace and crutches at home. Fortunately, I googled the website and found your useful information all about the new home exercises was introduced to you on weekly basis. While, I am still performing the 4 basic exercises taught to me after discharging. I am not sure about the knee extension stretch, hip abduction and reverse hip abduction. Hope I am doing it correctly. For the knee bend, I can only bend it around 110 degrees using exercise 1 (bending knee stretch) and there is still pain around the top of patellar when doing half squat and not much confident doing squat unsupported (chair below, something to hold on etc.).
glad to know this site helped! If you had ACL surgery, you will be at Camden for physio, unless you tore your PCL/MCL, in that case that will take you slightly longer to start (from what I understand).
Physio is very crucial in the initial phase of recovery…
Only my ACL and I think lateral meniscus is also sewn back. Doctor did not mentioned about my PCL or MCL.