3140 Anterior Cruciate Ligament Physiotherapy: Middle rehabilitation phase
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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.