Post-Op ACL Exercises (Level 1)
1. LONG SITTING TOWEL CALF STRETCH
Now pull the towel across the foot, so that your toes are being pulled towards you. Repeat for 2 sets for 30 seconds.
2. SUPINE HAMSTRING STRETCH
Sit up and place towel over your foot, while holding on to the towel with both hands.
Lie down on your back and bring your leg up until you feel a stretch in the back of your leg. Hold this for 30 seconds. Repeat twice, 30 seconds each time.
3. QUAD SETS
Lie down on your back, place a small towel roll behind your knee.
Tighten the muscles at the front of your leg, and hold 3-5 seconds. Repeat for 2 sets of 10 repetitions.
4. ANKLE PUMPS
Lie on your back, or sit in a chair.
Life your ankles and toes up, then point them down. Repeat this for 2 sets of 10 repetitions.
5. HEEL SLIDES
Sit down with a towel over your foot.
Slide your foot back by pulling the towel with your arms, bend your knee as far as you can. Hold it bent for 3-5 seconds. Continue to bend and straighten your knee for 2 sets of 10 repetitions.
6. PRONE HIP EXTENSION
Lie on your stomach with your head on a pillow.
On your stomach, lift your leg up with your knee
completely straight.
Continue this for 2 sets of 10 repetitions.