Whether you’re an athlete or someone who just likes to stay active and have fun, anterior cruciate ligament (ACL) physical therapy exercises can help you to move better and heal faster.
At REPAIR SI, we offer evidence-based sports physical therapy services to help restore function, prevent reinjury and improve performance. Whether you’re dealing with a minor or moderate ACL strain or recovering from an ACL repair surgery, our team delivers targeted support based on your unique needs.
5 ACL physical therapy exercises for athletes and active adults
Recovering from an ACL injury can be a very frustrating experience. The sudden lack of functionality can hurt your confidence. Luckily, there are things that you can do to boost recovery and regain mobility. In the list below, you’ll find five exercises for helping with ACL recovery and preventing future injury.
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Heel slides
When doing this exercise, you are working on knee flexion while being careful not to put undue weight on the knee joints. It’s great for releasing tension in the knee without causing pain.
How to do it:
Start by sitting on the floor with your legs out. Slowly bring the heel toward you so that the leg bends toward your body. Slide it back out and straighten it. Repeat the process 10 times.
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Quad squeezes (Isometric quad contractions)
In this exercise, you’ll strengthen your quadriceps without even moving your legs. This technique works by boosting the support in your knee.
How to do it:
Sit down or lie with your injured leg straight. Try tightening the muscles on the front of your thigh and holding this position for 10 seconds. Then relax. Repeat 10 times.
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Hamstring curls
The goal of this exercise is to strengthen the hamstrings at the back of the leg, as they provide significant support to the knees. The hamstring controls the knee, and this exercise is great for targeting them.
How to do it:
Lie on your stomach with both legs extended. Slowly bend one of your legs so that your foot moves toward your buttocks. Try to maintain this position for around five seconds. Straighten the leg and repeat 10 times.
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Heel raises
One of the best ways to restore functionality after an ACL tear is by practicing heel raises. This technique will strengthen your calf muscles, increase your balance and help your body work better when you’re walking or running.
How to do it:
Stand tall and hold the back of a chair for support. Slowly raise your heels so that you are up on your tiptoes. Maintain this position for 5-10 seconds, then slowly lower heels back down. Repeat this exercise 10 times.
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One-leg balance
Through doing this exercise, you’ll develop greater balance and a deeper mind-body connection. ACL injuries often make balance worse. This exercise, though, can help your body learn how to stay steady and avoid falls and prevent injuries.
How to do it:
Stand on your injured leg and bend your other leg at the knee until your foot is off the floor. Try to stay balanced for around 10 seconds. Use a chair to help you balance if you need to. Repeat 3 to 6 times per leg.
Keep in mind that for the best results, consistency is key. These exercises can be done several times per week, but always check with a licensed physical therapist to ensure they’re appropriate for your specific condition.
Combining these movements with proper warm-ups, cool-downs, and overall mobility work can make a big difference in reducing stubborn knee pain and getting you back to your favorite activities.
Optimize your ACL recovery and performance with help from REPAIR SI
Using exercises like the ones listed above, and other effective PT techniques, our physical therapists can provide tailored care for every stage of ACL injury recovery. Most importantly, our evidence-based programming supports return to play.
Ready to get started with ACL physical therapy exercises? Schedule your first appointment with REPAIR SI today and get started with a personalized plan.