Before ACL surgery, prehabilitation exercises are crucial to strengthen the muscles around the knee, improve range of motion, and enhance overall recovery post-surgery. Here are the best exercises to do:
1. Quad Sets
- Purpose: Strengthen the quadriceps without moving the knee.
- How to Do It:
- Sit with your leg straight.
- Tighten the thigh muscle by pressing the knee down.
- Hold for 5 seconds, then relax.
- Reps: 3 sets of 10.
2. Straight Leg Raises
- Purpose: Builds quadriceps and hip flexor strength.
- How to Do It:
- Lie flat with one knee bent and the other straight.
- Tighten the thigh muscle and lift the straight leg about 12 inches.
- Hold for 3 seconds, then lower slowly.
- Reps: 3 sets of 10.
3. Heel Slides
- Purpose: Improve knee flexibility and range of motion.
- How to Do It:
- Lie on your back with legs straight.
- Slide your heel towards your glutes, bending the knee as far as comfortable.
- Slide back to the starting position.
- Reps: 3 sets of 10.
4. Glute Bridges
- Purpose: Strengthen glutes and hamstrings for knee stability.
- How to Do It:
- Lie on your back with knees bent and feet flat.
- Lift your hips, squeezing the glutes at the top.
- Lower slowly.
- Reps: 3 sets of 15.
5. Calf Raises
- Purpose: Build calf strength and support balance.
- How to Do It:
- Stand near a wall for balance.
- Rise onto your toes, then slowly lower.
- Reps: 3 sets of 15.
6. Hamstring Curls
- Purpose: Strengthen the hamstrings to support the knee.
- How to Do It:
- Stand and bend your knee, bringing your heel toward your glutes.
- Lower slowly.
- Reps: 3 sets of 15.
7. Balance Exercises (e.g., Single-Leg Stands)
- Purpose: Enhance proprioception and stability.
- How to Do It:
- Stand on the injured leg, holding for 30 seconds.
- Progress to doing this with eyes closed or on an unstable surface.
Guidelines and Tips:
- Frequency: 3–4 times per week.
- Intensity: Perform exercises pain-free and at a controlled pace.
- Warm-Up: Always warm up with light cardio (e.g., cycling) for 5–10 minutes.
- Consultation: Check with a physical therapist or orthopaedic surgeon before starting to ensure safety.
Author
Dr. Catherine Logan, MD, MBA
Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.
