3140 Anterior Cruciate Ligament Physiotherapy: Middle rehabilitation phase

Hello. You have now reached the middle stage of your rehabilitation following surgery on your anterior cruciate ligament, or ACL. This is normally 6 weeks after your operation. It is important that you continue to improve the strength, mobility and function of your knee. This video will show you what exercises to do to help you achieve this. Ideally you should also see a physiotherapist who will give you guidance about which specific exercises are appropriate for you, and will help you with any exercises which you find difficult. There is some general advice that you should be following at this stage in your recovery: As your knee is now a lot stronger, it is time for you to start increasing your cardiovascular fitness and endurance. Do this by walking further and exercising for longer on the cross trainer, stepper, rower and exercise bike. Try swimming, but put a float between your legs so that you only use your arms to propel yourself forwards. If you have a sedentary office job, it is likely that you will now be ready to return to work. Just remember to get up from your desk at least once an hour to prevent your knee from becoming stiff, and reversing all of the good progress you have made. It is important to warm up before doing your exercises. Go for a walk, or if you are in the gym, use the cross trainer or exercise bike for 5 minutes before starting. We recommend that you should do each of the following exercises for 15 repetitions, at least three times a day. Stand with your feet hip width apart. Gently bend your knees, and lower yourself into a squat position. Hold for 1 second, and then slowly push back up to standing. Make sure you keep your back straight throughout. Stand with your feet hip width apart and your knees slightly bent. Keep your back straight and slowly bend forwards from your hips until you feel a pulling sensation in the backs of your thighs. At this point, slowly return to a standing position. Start in a standing position, and slowly lift your non-operated leg off the floor. Try to maintain your balance for a few seconds before lowering your good leg back down to the floor. Gradually increase the time that you balance on the operated leg. Try it with your eyes closed to make the exercise harder. Stand on your operated l eg with your knee slightly bent whilst holding onto a table or chair for support. Push up onto your toes, lifting your heel off the ground. Slowly lower yourself back down to the starting position. Once your balance has improved, try this exercise without holding onto anything for support. Lie on your back with your knees bent and your feet flat on the floor. Tense your buttocks and abdominal muscles, and slowly lift your bottom a few inches off the ground. Hold this position for a few seconds before slowly lowering your bottom back down. As you progress, try to hold this position for longer. If you have any problems with any of these exercises, please speak to your physiotherapist.