ACL Rehab Exercises: Best Exercises After Surgery (Step-by-Step Guide at Home)

Healing from ACL injury/surgery takes time, effort, and the know-how. Having the best types of exercises to do for ACL rehab is very important to the success of your recovery. If you’re a regular person who has torn a ligament or a professional athlete, a rehab plan is what’s going to give you the best shot at coming back from it.

In this blog, we will cover the best ACL rehab exercises after surgery to help you create a step-by-step routine at home, as well as when it is necessary to see a professional. 

Importance of ACL Rehabilitation

The knee relies on the ACL for stability. Strength and motion are severely impaired in the post-operative knee, and rehab is conducted to regain strength, motion, and long-term stability. 

Here’s how it helps: 

1. Improved range of motion
2. Muscles around the knee become stronger
3. Stability of the joint
4. Reduces risk of re-injury
5. Speeds up recovery to normal activities

The consequences of failing to rehabilitate and performing improper rehabilitation exercises may cause complications.

Also Read: Headaches and Migraines: Hidden Triggers and Treatment Options That Work

Phases of ACL Rehab Exercises

The process of recovery is divided into different stages. Each process of ACL rehabilitation exercises has a target and gradually recovers: 

Phase 1: Early Recovery

The goals of this stage of ACL rehab are to decrease swelling and restore motion. 

1. Ankle Pumps

• Move your foot up and down while lying down
• Improves blood circulation

2. Quad Sets

• Contract your thighs and hold.
• Improves the quadriceps

3. Heel Slides

• Slide your heel towards your body while lying down
• Improves flexibility

The ACL physiotherapy exercises described above are for the preparation of the knee for ACL rehabilitation.

Phase 2: Strength Building

This stage is all about ACL strengthening exercises.

1. Straight Leg Raises

• Raise your leg but keep it straight 
• Develops strength for the quadriceps 

2. Hamstring Curls

• Bend your knee slowly 
• Works on the hamstring 

3. Wall Slides

• Lean against a wall and bend your knees slowly 
• Works on strength

Phase 3: Stability & Control

This stage focuses on knee stability exercises.

1. Single Leg Balance

• Improves balance

2. Step Ups

• Step on and off a platform
• Functional strength

3. Mini Squats

• Do shallow squats
• Improves joint stability

Phase 4: Power/Early Sport (3+ months)

There’s a good bit of a more intense post op workout following ACL surgery in this phase. 

1. Lunges

• Develops strength in different muscles 

2. Resistance Band Exercises

• Increases resistance for strength training 

3. Light Jogging (if cleared for this phase)

• Brings you back to normal activities slowly 

When to see a specialist

Yes, you can perform your own ACL rehab exercises or post-ACL surgery workout at home, but there are times when you have to visit a doctor. If your healing is not going as it should be, or you are having any aftereffects, a trip to a physiotherapist could save you from a lot of further damage.

You could also consider consulting a therapist for: 

1. You have pain, swelling, or stiffness, and it isn’t getting better with activity 
2. An unsteady knee or that your knee will buckle under you
3. You are weak, or you can’t bear weight on your body
4. Problems with walking, climbing stairs, or bending your knee
5. Limited range of motion, or your recovery is lagging behind

A physiotherapist can assess your condition, observe your technique, and develop a personalized rehabilitation program that can guide you through recovery safely and effectively – and maybe even help reduce your risk of re-injury. 

Why Choose Phywell Physiotherapy for ACL Rehabilitation?

ACL rehabilitation doesn’t just require working out daily, but working out the right way. We at Phywell Physiotherapy, the best ACL rehabilitation centre in Delhi, feel the loss of a stabbing blade to give customised cough exercises which are perfectly suited to your injury’s current state, fitness, and lifestyle. Phywell Physiotherapy provide excellent rehabilitation services for your ACL through a series of ACR exercises that will allow you to recover quickly (and safely), efficiently, and effectively. 

Not just ACL rehab, we are trusted for the best physiotherapy in Delhi for various needs, including: Shoulder pain, neck pain, cervical pain, sciatica, etc.

Common mistakes to avoid

1. Engaging in sports activities before full recovery
2. Ignoring swollen and painful areas
3. Poor posture and improper body mechanics
4. Unsupervised rehabilitation

Final Thoughts: Your Road to ACL Recovery

To have full strength, stability, and confidence after suffering an ACL injury will take time, effort, the right program, and determination to see it through. You must perform exercises after ACL surgery regularly, including boring stretches, to promote healing. This brings the knee back to what it was before in strength and function. 

Under the right supervision, with the right approach, and with the right amount of dedication to your rehabilitation, you will gradually be able to return to being a normal person, participating in everyday activities, playing sports, and most importantly, not worrying about whether you will end up in a trauma centre again.