The anterior cruciate ligament (ACL) is the most commonly injured ligament in the knee – it works to stabilise the knee and restrict excessive forward motion of the tibia or shin bone. The ACL also contributes to stabilising the amount of angulation and rotation at the knee joint. ACL injury is often seen in sports that all involves rapid changes in direction – such as football codes, skiing, basketball, netball and many others. Although a common injury in the sports field, it is seen more frequently in professional sports then amateur sports.
During the first two weeks after a surgery it is important to:

  • Minimising the pain and swelling post-operatively
  • Have a relatively normal walking pattern
  • Getting full extension in the knee
  • Have around 120 degrees of knee flexion (knee bend)

Exercises for “wobbly” knees:

1. Heel Slides  -Put a towel underneath your heel to reduce friction between your heel and the bed. Then, slowly bend your knee and drag your heel towards your buttocks (make sure it’s pain free!). Then straighten your knee. Repeat for 10-20 times. This exercise helps to help your knee bend more.

2. Short Arc Quads -Strengthen those quadriceps! Put a roll of towel underneath your knee. Squeeze your thigh muscles and press the back of your knee into the towel. When your leg is straight, hold it there for 5 seconds. Then, lower it down. Repeat for 10 times.

3. Half Squat -Ideally, place a sturdy chair infront of you as a means of support. Stand with your feet shoulder width apart. Slowly bend your knees and stick out your hips as if you’re trying to sit down on a chair (Keep the knees behind the toes!) Hold for 10 seconds and then slowly return to a standing position. Repeat 10 times.
4. Clamshell  -Lie on your side. Bend your hips and knees to 90 degrees. Keep your ankles together and lift up your knee as high as possible without letting your back or pelvis turn. Hold for 5 seconds, then lower it down. Repeat 10 times.

5. Hamstring Stretch -Stretch those tight muscles! Begin by lying on your back. The wrap a towel around the ball of your foot. Keep your knees straight and pull your leg up until you feel a gentle but firm stretch at the back of your thighs. Hold for 20 seconds. Repeat 5 times.


Prepared by

Hoh Carmen

Your Physio Cheras

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