TOP 5 EXERCISES FOR ACL SPRAIN
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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.
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
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.
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.
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.