06/24/2024
PT exercises to recommend to sports athletes who have ACL pain:
1️⃣ Quadriceps Sets: Sit or lie down with your legs straight. Tighten the muscles at the front of your thigh (quadriceps) by pushing the back of your knee down into the ground or toward the floor. Hold for 5-10 seconds, then relax.
2️⃣ Straight Leg Raises: Lie on your back with one leg bent and the other straight. Lift the straight leg off the ground, keeping it straight and avoiding any bending at the knee. Hold for 2-3 seconds, then slowly lower it back down.
3️⃣ Heel Slides: Lie on your back with both knees bent and your feet flat on the ground. Slide one heel along the floor, straightening your knee as much as possible without causing pain. Hold for a few seconds, then return to the starting position.
4️⃣ Hamstring Curls: Stand facing a wall or use a chair for support. Bend one knee and bring your heel toward your buttocks, contracting the muscles at the back of your thigh (hamstrings). Hold for a few seconds, then slowly lower your foot back down.
5️⃣ Mini Squats: Stand with your feet hip-width apart and your hands on your hips or out in front of you for balance. Bend your knees and hips, lowering your body down into a partial squat position. Keep your weight centered over your heels and avoid letting your knees go past your toes. Hold for a few seconds, then return to the starting position.
6️⃣ Step-Ups: Stand in front of a step or sturdy platform with your feet hip-width apart. Step up onto the platform with one foot, pressing through your heel to lift your body up. Step back down with the same foot, returning to the starting position.
7️⃣ Balance Exercises: Practice standing on one leg for increasing durations of time, gradually building up to 30 seconds or more. Use a balance pad or unstable surface to challenge your stability further. This exercise helps improve proprioception and neuromuscular control, which are essential for ACL rehabilitation.
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