TOP 5 EXERCISES FOR ACL SPRAIN

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#1

Range of Motion

Following a cruciate ligament injury the knee tends to swell, restricting the knee range-of-motion. This exercise methodically and safely address this tightness and ROM restriction.

#2

Short Arc Quads

This exercise targets the end range of knee extension strength. This range often weakens following ACL injury, leading to knee buckling and pain.

Short arc quads

#3

Straight Leg Raises

The quadriceps are key to activities such as getting out of chairs without pain or difficulty. This exercise strengthens them without adding strain to the ACL.

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#4

Clamshells

Strengthening the outer hip to recover from an ACL sprain may seem strange. But research shows strong outer hips reduce knee instability and are an important part of recovery.

#5

Hamstrings Recruitment

The hamstrings are the dynamic stabilizer for the ACL. This exercise is a conservative approach to both improving hamstrings contraction AND your knee's range-of-motion.

BONUS

Knee Icing

Excessive swelling restricts knee range of motion, inhibits the knee musculature and slow the healing process. Icing quickly and methodically for short periods for the first 3-5 days following injury is extremely beneficial.

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Physiobot® does not offer medical advice, diagnosis or treatment. Physiobot is not a replacement for a physical therapist or doctor. Please consult with your physical therapist or doctor if you have any questions about your symptoms and/or prior to initiating a new exercise program.

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