Advanced ACL Exercises



PRINT

TheKnee.com

ACL Program – Advanced Exercises

Home Program: please consult your physician before starting any program

Physician to complete reps sets days
0-2 weeks      
2-4 weeks      
4-6 weeks      
Foam Roller Modified Squats Single Leg Curls
Foam Roller

  • roll outside of leg
  • find “hot” spot and roll for 20 sec
Modified Squats

  • place soccer ball btwn knees
  • sit back and down
  • perform 1/4 squat
Single leg curls or dead lift

  • lie flat on back
  • place heel on ball
  • raise opposite leg
  • raise hips off ground
  • pull ball back towards butt
Lateral Step Ups Diagonal Shoulder Raise Single Leg Squat
Lateral Step Ups

  • stand on 6″ platform
  • stick your hip back
  • touch heel to floor
Diagonal Shoulder Raise

  • balance on left leg
  • start with right hand on left hip
  • raise up and outward
Single Leg Squat

  • place bench or chair behind you
  • squat down and try to touch butt to bench
Side Hip Raises Posterior Capsule Stretch Quad Stretch
Side Hip Raises

  • place forearm on the bench
  • raise top leg 10x
  • repeat on other side
Posterior Capsule Stretch

  • place towel around foot
  • opposite hand on thigh and press down on thigh while pulling heel up
  • hold for 30 sec.
  • DO AFTER EXERCISE

Quad Stretch

  • lie on side
  • keep knees together
  • pull heel to butt
  • then pull hip back
  • hold for 30 sec
  • DO AFTER EXERCISE

Consult with your physician prior to performing exercise.

O'Fit Orthopedic Wellness

1150 W. 86th St., Indianapolis, IN 46260, (317) 691-0102, www.o-fit.com

PRINT

Share


The material provided on this web site is for educational purposes only, and is not under any circumstances to be used for medical advice, diagnosis or treatment. See additional information here. Use of this site is subject to our Terms of Use and Privacy Policy. | Sitemap | Contact Us