If you have a torn ACL, you know how long the recovery process can be as well as how it can be a painful and extensive journey. While there are many treatments for a torn ACL, most doctors will recommend that you go to physical therapy so that you can help get your full range of motion back.
This is especially important for those who play sports and want to get back in the game as soon as possible.
If you have had a severe tear, you might need to get surgery first and then you will begin going to physical therapy afterward.
This guide will cover some of the physical therapy exercises you can do at home to help with your torn ACL. Just make sure to always ask your physical therapist first which exercises are okay to do at home.
Exercises to Start With
You want to start slowly with physical therapy exercises, especially if you had to have surgery. Here are the exercises you can start with. These can usually be done beginning about one week after surgery but always ask your doctor if you have any doubts.
Heel Slides
- Sit on the floor and stretch your legs out in front of you.
- Bend the knee with the torn ACL and slide your heel on the floor towards you. Then you can slide the foot back to the position it was before.
- Repeat about 10 times and then take a break.
Prone Knee Flexion
This exercise will be done on your stomach so make sure you have a comfortable and soft surface where you can lay down.
- Lay down on your stomach and make your legs straight.
- Bend the injured knee and bring the heel of the foot towards your bottom.
- Hold for about 5 seconds.
- Relax and then repeat 10 times before taking a break.
Ankle Pumps
- Bend the knee without the ACL tear and prop your foot on the floor to give you some support.
- Take the injured leg and flex the toes up towards the ceiling.
- Point your toes away from you.
- Do this about 10 times and repeat twice before taking a break.
Prone Hip Extension
- Lie on your stomach and put your head on a soft pillow.
- Keep the knee that is injured straight and squeeze your buttocks so that you can lift your injured leg off the ground.
- Do ten of these leg lifts and then repeat after taking a short rest between each one.
Isometric Quad Contractions
Find a comfortable place to sit before beginning this exercise.
- Sit on the floor while your injured leg is extended and the healthy leg is bent.
- If you feel any pain when doing this movement, you should stop and first put a rolled towel under your knee to give it more support.
- Slowly squeeze the quads of the injured knee but do not move your leg. This means you will be squeezing the muscles that are at the front of the thigh.
- Hold for about 10 seconds.
- Take a short break and then repeat 10 times.
Sitting Towel Calf Stretch
Make sure you grab a towel for this exercise before sitting down.
- Sit on the floor and make sure both legs are straight in front of you.
- Take the middle of the towel and put it on the bottom of the foot on the injured leg. Hold both sides of the towel tightly.
- Pull both ends of the towel towards you so that you feel the stretch in your calf.
- Repeat two times for 30 seconds each before taking a break.
Exercises for After Surgery
After surgery, the exercises you can do are limited. However, about 4 to 6 weeks after surgery, you will notice that the swelling has gone down and that you are able to walk without braces or a crutch.
This means you are ready to move on to the exercises below.
Heel Raises
- Put one hand on the back of a chair so you can balance well.
- Slowly lift the heels and stand on the very top of your toes.
- Remain in this position for about 5 to 10 seconds.
- Slowly lower your heels down on the floor.
- Repeat 10 times before taking a break.
Stand on One Leg
- Begin by standing on both feet.
- Life the leg without the injury and stand on the injured leg for about 10 seconds.
This exercise can be difficult so do it with patience and put the other leg down if you feel any pain.
Half Squats
Make sure you have something sturdy to hang onto before doing this exercise.
- Make sure your feet are shoulder-width apart.
- Bend your knees and lower your hips so that you are in a half-squat position.
- Hold for about 10 seconds and then return to the standing position.
- Repeat 10 times and then take a break.
Partial Lunges
Full lunges are not safe to do after ACL surgery, so you need to begin with partial lunges.
- Begin by standing with your legs about hip-width apart and keep your hands on your hips.
- Step forward with the injured leg.
- Bend the injured leg slowly and just a little. Keep the back leg straight and make sure the back knee has a soft bend.
The Bottom Line
As you can see, there are endless exercises you can do when you have a torn ACL. Some are better for right after surgery and others, you will need to wait a month or so before beginning. Just make sure your doctor gives you the go-ahead before you begin any exercises.
A physical therapist can also teach you how to do the exercises at home so that you know you are doing them correctly.
