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Mild ACL Sprain Exercises
GENERAL INFORMATION:
What is it? A mild ACL sprain is when the anterior (an-teer-e-or) cruciate (kru-she-ut) ligament in the knee is injured. A ligament is strong elastic tissue that connects one bone to another. The ACL connects the tibia to the femur. The tibia is the larger of the 2 bones in the lower leg. The femur is the thigh bone. The ACL is the strongest but least flexible ligament in the knee. It keeps the tibia from sliding too far forward. Other ligaments and tissue in the knee can also be injured at the same time as an ACL injury. Ask your caregiver for more information about other ways to treat your injury.
Do's and Don'ts: Caregivers may tell you to remain pain-free as you use your leg more. If your injury does not improve, call your caregiver.
Exercises:
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Stationary Biking: Adjust bike seat so that your leg is nearly straight when in the down position on the pedal. Start pedaling with the bike on light resistance and pedal forwards at 90 rpm (rotations per minute). Continue pedaling for as long as you can without pain. Build up over time to pedaling for 15 minutes.
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Prone Hip Extension: Lie on your stomach. Tighten the muscle in the front of your thigh and lift your leg 3 to 5 inches off the floor keeping your knee locked. Hold 1 second then slowly lower your leg to the ground. Repeat 20 times.
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Prone Hamstring Curls: Lie on your stomach. Bend the knee of the injured leg so that your heel moves toward your buttock. Hold 1 second then slowly lower your leg to the ground. Repeat 20 times.
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Partial Squats:
Stand in front of a chair with your feet about shoulder width apart. Slowly lower your buttocks halfway to the chair. Stop and hold this position for 1 second then return to standing. Repeat 20 times.
CARE AGREEMENT:
You have the right to help plan your care. To help with this plan, you must learn about your health condition and how it may be treated. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.
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The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.