Introduction
An ACL (Anterior Cruciate Ligament) tear or rupture is a common knee injury, often seen in sports involving sudden stops, pivots, or jumps. ACL injuries can cause instability, swelling, and pain, and physiotherapy is essential for restoring function, strength, and preventing future injuries.
This guide provides safe exercises and recovery strategies after an ACL injury.
1. Quadriceps Activation (Quad Sets)
Early activation of the quadriceps helps prevent muscle atrophy and promotes knee stability.
How to do it:
- Sit or lie with your leg straight.
- Tighten your thigh muscles, pressing your knee gently into the floor.
- Hold for 5–10 seconds, then relax.
- Repeat 10–15 times, 2–3 sets daily.
Source: Wikimedia Commons
Video Reference: Quadriceps Set Exercise for ACL Rehab
2. Heel Slides
Heel slides improve knee range of motion in a controlled manner after ACL injury.
How to do it:
- Lie on your back with your legs straight.
- Slowly slide the heel of your injured leg towards your buttocks, bending the knee.
- Hold for 2–3 seconds, then slide back to start.
- Repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Heel Slide Exercise for ACL Rehab
3. Straight Leg Raises
Strengthening the quadriceps without putting stress on the knee joint is key in early ACL rehab.
How to do it:
- Lie on your back, one leg bent, the injured leg straight.
- Tighten the thigh muscles of the straight leg and lift it to the height of the bent knee.
- Hold for 2–3 seconds, then lower slowly.
- Repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Straight Leg Raise Exercise for ACL
Tips for ACL Recovery
- Follow a gradual rehabilitation plan under physiotherapist supervision.
- Avoid high-impact activities until cleared.
- Apply ice to reduce swelling in the early stages.
- Maintain core and hip strength, which supports knee stability.
Summary
Physiotherapy for an ACL tear focuses on regaining knee strength, flexibility, and stability. With consistent exercises and professional guidance, most patients can return to sports and daily activities safely.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.