Post ACL / MCL Rehab Exercises
Introduction to Post ACL/MCL Rehabilitation
Recovering from an Anterior Cruciate Ligament (ACL) or Medial Collateral Ligament (MCL) injury requires a comprehensive rehabilitation program to restore knee function, strength, and stability. This guide outlines essential exercises for each phase of recovery, helping patients regain mobility and prepare for a return to physical activities or sports.
Early Phase Rehabilitation (Weeks 1-2)
Quadriceps Sets:
- How to do it: Sit with your leg straight. Tighten your thigh muscle (quadriceps) and hold for 5-10 seconds. Relax and repeat.
- Purpose: Strengthens the quadriceps without putting stress on the knee joint.
Ankle Pumps:
- How to do it: While lying down or sitting, flex and point your toes.
- Purpose: Improves circulation and prevents blood clots while maintaining some movement in the leg.
Heel Slides:
- How to do it: While lying on your back, slide your heel towards your buttocks, bending your knee. Then slide it back down.
- Purpose: Increases range of motion in the knee joint.
Straight Leg Raises:
- How to do it: While lying down, keep one leg bent and the other straight. Lift the straight leg to the height of the bent knee, hold for a few seconds, and then lower it.
- Purpose: Strengthens the hip and thigh muscles without straining the knee.
Intermediate Phase Rehabilitation (Weeks 3-6)
Wall Slides:
- How to do it: Stand with your back against a wall. Slide down into a sitting position while keeping your back against the wall. Hold for a few seconds before returning to standing.
- Purpose: Strengthens the quadriceps and improves knee stability.
Bridging:
- How to do it: Lie on your back with your knees bent. Lift your hips off the ground, forming a straight line from your shoulders to your knees. Hold for a few seconds, then lower.
- Purpose: Strengthens the glutes and hamstrings while stabilizing the pelvis.
Step-Ups:
- How to do it: Step onto a low platform with one foot and then step back down. Alternate feet.
- Purpose: Enhances functional strength and coordination of the leg.
Lateral Band Walks:
- How to do it: Place a resistance band around your legs just above your knees. Step sideways, keeping tension in the band.
- Purpose: Strengthens the hip abductors, improving knee stability.
Advanced Phase Rehabilitation (Weeks 7-12)
Single-Leg Balance:
- How to do it: Stand on one leg for 30 seconds to a minute. To increase difficulty, close your eyes or perform this on an unstable surface like a balance board.
- Purpose: Improves balance and proprioception in the knee.
Lateral Lunges:
- How to do it: Stand with your feet shoulder-width apart. Step to the side with one foot and lower into a lunge, keeping the opposite leg straight. Return to standing and repeat on the other side.
- Purpose: Strengthens the legs and enhances lateral stability.
Hamstring Curls:
- How to do it: Stand and bend your knee, bringing your heel toward your buttocks. Hold for a few seconds, then lower.
- Purpose: Strengthens the hamstrings, which are crucial for knee stability.
Agility Drills:
- How to do it: Incorporate exercises like cone drills, ladder drills, or shuttle runs to improve coordination and agility.
- Purpose: Prepares the knee for the demands of sports and everyday activities.
