How to Strength Train After ACL Surgery
The journey to regaining strength after an ACL surgery demands persistence, determination, and consistency. Whether the operation was an ACL repair (the separated ligament and the piece of broken bone are mended back to the rest of the bone) or a reconstruction (a graft is used to replace the severed ligament), the muscles surrounding the knee will quickly atrophy following a surgery. A strength-training regimen will begin slow, and may take several months to a year to complete. The goal of the rehabilitation process is to restore normal stability, and the level of function you experienced before the injury.
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Instructions
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While sitting on the ground, straighten the recovering leg and flex the quadricep muscle. Hold for 10 seconds, rest, hold for 20 seconds, rest, hold for 30 seconds, and rest. Repeat this routine as tolerable throughout the day.
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Plant your feet firmly shoulder width apart, squat as if you're going to sit in a chair, and then stand up straight again. Do this 10 times, then complete the routine for a total of three reps. Squats will strengthen the quadricep muscles.
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Make a loop with your resistance band and attach it around a table leg (or another stable object). Place the loop around the ankle of the leg with the injured knee. Start by standing with all of your weight on your support leg, and pull back on the band. You should feel the effort concentrated in the quads. Make sure your body is completely still. You can do these resistance leg pulls from all directions. Do 10 reps then alternate directions and repeat.
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Lie on the floor on your back, with your knees bent. Lift up your gluteal muscles and core until there is a straight line from the top of your knees to your shoulders. Hold for three seconds and then lower down slowly. As you get stronger, bend the knees less and less by pushing your feet further from you. Perform 10 reps, three times.
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Once range of motion has been obtained and strength is apparent, begin using a stationary bike to increase movement using the knee joint. The bike should be used for no longer than 20 minutes at a time.
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Stand on one leg and bend the knee into a shallow squat position as close to 90 degrees as possible. Straighten back up slowly and repeat the motion. This exercise will increase strength and balance. Your knee should remain behind your toes as you squat. Use your glutes and core to maintain stability and balance. Perform 10 reps, three times.
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For faster strengthening, hold small hand weights while performing lunges. Standing straight with feet should width apart, lunge forward with your right leg and drop your left knee straight down. Both knees should be at a 90 degree angle to ensure full motion control. Repeat by alternating both legs, 10 reps each. For faster strengthening, hold small hand weights while performing lunges.
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Tips & Warnings
It is important to remember that while the muscles respond quickly to strength loads, the tendons and ligaments take much longer to gain in strength.
With the squats, the range of movement can be increased with a deeper knee bend, but only if the correct balance and technique can be maintained.
You can return to your sporting activities when your quadriceps and hamstring muscles are back to nearly their full strength and control, you are not having swelling that comes and goes, and you aren't having problems with the knee giving way.
After each strength training session, it is important to ice your knee to prevent swelling. Ice packs can be used in 15-minute increments.
If you feel extraordinary pain or discomfort during or after any of the exercises, you should consult your doctor or physical therapist.
References
- Photo Credit soccer image by Snezana Skundric from Fotolia.com Young man on exercise bike image by Elzbieta Sekowska from Fotolia.com series object on white sport tool - dumbbells image by Aleksandr Ugorenkov from Fotolia.com
