Introduction
An ACL (anterior cruciate ligament) tear is a frequent sports injury, often accompanied by a sudden ‘snap’, knee swelling, and instability. Without proper rehabilitation, you risk prolonged weakness or re-injury—especially for active Knoxfield locals playing AFL, basketball, or returning to work and everyday activities. Full recovery typically takes 9–12 months, with most people returning to contact sport after 12 months or more.
ACL Anatomy
Why Strengthening Matters
Strengthening preserves knee stability, rebuilds muscle control, and enhances proprioception. When executed correctly, these exercises reduce swelling, restore movement, and lay a foundation for advanced rehab phases.
Top 5 Knee Strengthening Exercises
1. Heel Slides
- How to do it: Lie on your back, slide your heel toward your buttocks, bending the knee while keeping your foot on the floor.
- When to start: Weeks 0–2 post-injury or surgery.
- Why it matters: Helps restore range of motion (0–90° flexibility) without load.
- Progression Tip: Gradually go deeper until full normal motion returns.
2. Quad Sets (Isometric Contractions)
- How to do it: Sit with your leg straight, tighten the thigh muscle, pushing the back of the knee lightly into the floor, hold for 5–10 seconds.
- When to start: Days 1–14.
- Why it matters: Activates quadriceps without moving the knee—a crucial step to prevent atrophy.
- Progression Tip: Add longer holds or light ankle weights when pain-free.
3. Straight-Leg Raises
- How to do it: Lie flat, engage your quad and raise your straight leg 30 cm. Keep your core braced.
- When to start: Weeks 1–4.
- Why it matters: Builds quad strength gently—enhancing early muscle control.
- Progression Tip: Add ankle resistance or incline surfaces after 4 weeks.
4. Mini Squats & Partial Lunges
- How to do it: Perform a partial squat (30–45°) holding support or take a shallow lunge forward, keeping your knee above the ankle.
- When to start: Weeks 4–8.
- Why it matters: Enhances quadriceps, glutes, and calf strength under load.
- Progression Tip: Increase depth, reduce support, and add resistance bands.
5. Single-Leg Balance & Proprioception
- How to do it: Stand on your injured leg, maintaining movement control—progress from firm ground to wobble boards.
- When to start: Week 6+.
- Why it matters: Restores neuromuscular control critical for injury prevention.
- Progression Tip: Advance to eyes closed or stand on foam for added challenge.
When to Progress
Milestone indicators include full extension, 110° flexion, normalised gait, and quadriceps control before adding weight-bearing exercises. Return-to-sport criteria often include strength symmetry (90%+), functional hop tests, and sport-specific drills.
Knoxfield Physio Tips for Safe Recovery
- Follow POLICE: Protect, Optimise Loading, Ice, Compression, Elevation in the initial 48–72 hours.
- Use wobble boards or resistance bands for proprioception and strength in later stages.
- Avoid rushing—progress only when pain-free and aligned with milestones.
FAQs
Q1. When can I begin these exercises after ACL surgery?
Start gentle moves like heel slides and quad sets within the first one to two days post-op, as instructed by your surgeon or physio.
Q2. How often should I perform these exercises?
Perform 2–4 sets per day for early exercises; later, move to 3–4 sessions weekly when strengthening more challenging moves.
Q3. When can I start running again?
Light jogging often begins around week 16, provided strength, balance, and pain criteria are met.
Q4. What if these exercises cause pain?
Stop any painful activity and consult your Physica Knoxfield physio—they’ll adjust your progression appropriately.
Real-Life Success
A 24-year-old Knoxfield netballer underwent ACL reconstruction. Starting with heel slides and quad sets in week 1, she progressed to single-leg balance drills and mini squats by week 6 under our guidance. By month 5, she was back to training; and by month 12, she was playing at full capacity—all with full confidence in her knee.
How we can help
Are you recovering from an ACL injury in Knoxfield or nearby? Book a tailored ACL rehab assessment with Physica Knoxfield today—get back to your sport or active lifestyle safely.