recovery from acl surgery goals:
Approx duration: Day zero to 14+, consider graft type and co-morbitities.
Set out a routine for icing, compression, elevation, analgesia > 0-90deg flexion, minimal effusion, no quads lag
**No concentric isotonic quads through last 0-40 deg (isometric at 0 deg. is ok)
KNEE EXTENSION: you can’t walk very well without a straight knee
HAPPY KNEE: Knee feels better after exercises. Swelling inhibits everything we want
ACTIVATE KNEE: Get your quads working. No Quadriceps Lag (Lag Test)
NORMALISE GAIT: Focus on getting off those crutches without a limp - pain free single leg stance
acl recovery protocol:
Get Your Leg Straight:
Work up from 30 second holds to 2 minutes trough variations as symptoms allow
KEY: go to bed with a straight leg, wake up and get the leg straight again
Get your knee to bend again:
Flex knee 3x 10, hold position for 2-3 seconds.
Cycle half moons 5 to 10 minutes as symptoms allow
KEY: This will get easier as swelling resolves (hence show kindness to your knee!)
Getting your quads muscle back on:
Hold position for 5 seconds, repeat 3x10
Your physiotherapist may recommend a muscle stimulator
KEY: If it’s working, the quad muscle should warm up quite a bit
Optional variations:
Hamstring strength:
active flexion
DL/SL heel slides (toes up)
Bridging
45deg GHR (hip dominant),
Inner Range Quad 0-20deg:
Sit to stand w non-op leg
Straight leg raise - side, back, and, up if no lag or locked brace up.
Supported Single leg step downs +20%BW
SL Split Squat +20%BW
banded reverse walk,
leg press machine (0-30deg)
Lateral Hip: crab/monster walk small steps
Balance: Balance disc FWD/BWD, around the world
Gait: High knee raise to step through with crutches
Calf raises initially w non-op leg, then start on op leg eventually +20% BW
Hip flexion