TOP 5 EXERCISES FOR ACL SPRAIN
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The quadriceps are located on the front of your thigh. Following ACL injury they tend to "shut down", leading to knee instability and pain.
This exercise targets the Vastus Medialis Obliquus or "VMO." It is a critical knee stabilizer that weakens following ACL injury, leading to knee buckling and pain.
Short arc quads
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.
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.
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.
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.