Introduction:
The anterior cruciate ligament (ACL) is a vital component of the knee joint, connecting the femur to the tibia. It plays a crucial role in resisting anterior tibial translation and rotational forces. In this blog, we will delve into ACL anatomy, mechanisms of injury, and rehabilitation exercises to aid in its recovery.
ACL Anatomy:
The ACL is a band of dense connective tissue coursing from the femur to the tibia. It is pivotal in maintaining knee joint stability, especially during activities that involve sudden stops or changes in direction.
Mechanism of ACL Injury:
Valgus loading and internal knee rotation are common factors contributing to ACL injuries. Additionally, a quadriceps drawer mechanism and external rotation can play a role in ACL injury. Imbalances in neuromuscular function may also be linked to injury mechanisms.
ACL Rehabilitation – Phase 1 Exercises:
- Cryotherapy and Elevation: Utilizing cryotherapy devices with active compression can reduce pain and inflammation during ACL surgery recovery.
- Heel Props: Elevating the heel with a rolled towel under the thigh helps maintain leg extension and relaxes the muscles.
- Prone Extension Hangs: Lie face down on a table, allowing your legs to sag into full extension.
- Heel Slides: Flex and extend the knee while pulling the heel toward the buttocks.
- Wall Slides: Slide the foot down the wall by bending the knee.
- Straight Leg Raise: Perform leg raises with the leg held straight without sagging.
- Quad Sets: These, along with other exercises, help strengthen the quadriceps and other surrounding muscles.
- Calf Pumps: Repeatedly flex the foot forward and backward to reduce swelling.
- Hamstring Sets: Bend the knee to 30 degrees and gently pull the heel towards the buttock.
- Patellar Mobilization: Mobilize the patella using a knee brace and crutches.
- Hip Abduction: Strengthen the hip abductor muscles with side-lying hip abduction exercises.
- Seated Flexion Hangs: Perform seated flexion hangs to enhance flexibility.
- Balance Weight Shifts: Improve balance and stability by shifting weight in various directions.
ACL Rehabilitation – Phase 2 Exercises:
- Hamstring Stretching: Stretch the hamstring muscles to improve flexibility.
- Knee Extension 40-90 Degrees: Work on knee extension from 90 to 40 degrees.
- Mini Squats 0-40 Degrees: Perform mini squats to enhance strength.
- Hamstring Curls – Leg Weights: Strengthen hamstrings with leg weights.
- Squats and Rock: Rock back and forth while in a squat position.
- Stationary Bikes: Gradually reintroduce cycling for cardiovascular fitness.
- Balance – Weight Shift: Improve balance with weight shifts.
- Calf Raises: Strengthen calf muscles with calf raises.
- Lateral Lunges: Perform lateral lunges to enhance muscle function.
- Balance – Single Leg: Challenge balance on one leg.
- Balance – Tandem Walking: Walk tandem to enhance balance.
- Heel to Toe: Walk heel to toe for proprioception and balance improvement.
ACL Rehabilitation – Phase 3:
- Hamstring Stretch: Stretch the hamstring muscles for flexibility.
- Calf Stretches: Stretch the calf muscles to reduce tension.
- Stationary Bike: Continue cycling for endurance.
- Hip Flexion: Strengthen hip flexors with exercises.
- Hip Extension: Strengthen hip extensors with exercises.
- Hip Abduction: Strengthen hip abductors with side-lying exercises.
- Wall Squats: Perform squats with back support.
- Front Lunges – Partial: Partial lunges to build strength.
- Lateral Lunges: Improve muscle function with lateral lunges.
- Step Up: Step up exercises for lower body conditioning.
- Forward High Hurdle: Enhance knee proprioception with high hurdle exercises.
- Gait – Stepover Forward: Observe biomechanics during forward walking.
- Gait – Stepover Backward: Improve proprioception with backward walking.
- Gait – Backward High Knee Walk: Walk backward to enhance knee function.
- Gait – Forward High Hurdle: Cross hurdles forward with hip and knee rotation.
- Gait – Backward High Hurdle: Cross hurdles backward with hip and knee rotation.
- Core – Abdominal Isometrics: Engage abdominal muscles for core strength.
- Crunches: Perform crunches for core strength.
- Reverse Crunches: Strengthen lower abdominal muscles.
- Diagonal Crunches: Engage core muscles with diagonal crunches.
- Back Extension: Perform back extensions under control.
- Advantages of These Exercises: Benefits include pain and swelling reduction, improved joint range of motion, and cardiovascular fitness.
Incorporating these exercises into ACL rehabilitation can lead to a smoother recovery process and enhanced knee function. Always consult with a healthcare professional or physiotherapist for guidance throughout your rehabilitation journey. Explore our physio courses to gain a deeper understanding of ACL rehabilitation and its role in restoring mobility and strength.