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Sports related with ACL injury
Anterior cruciate ligament (ACL) damage is the most common knee injury in the athletes. Usually, it’s connected with the athletes, who train a lot of pivoting motions (soccer, basketball, American football) and skiers. Undesirable but common injury position is called ‘no return’, which involves valgus knee with contradirectional rotation femur and shin. The ACL injury might be isolated (rarely) or in connection with MCL, meniscus or articular cartilage damage. In case of ACL injury, you will need professional braces to support your knee both before and after surgery.
Exercises
1) Heel slide:
– sit on the floor with straighten legs
– gently slide the heel of your injured leg on the floor with pulling knee toward your chest
– return slowly
– do 10 sets
2) Quad sets:
– sit on the floor with straighten injured leg
– bend other leg
– press the back of the injured knee against the floor
– hold it for 15 seconds and rest it
– repeat exercise 10 times
3) Passive knee extension:
– lie on your back and put a rolled-up towel under the heel of your injured leg
– relax your muscles and let gravity to extend your knee
– hold this position for 2-5 minutes
– repeat exercise 5 times a day
4) Wall squat with a ball:
– stand straight your back to the wall with the soft ball between the wall and the back
– slowly squat down to keep your thighs not parallel to the floor
– hold it for 10 seconds and return slowly
– practice exercise 10 times
5) Balance and reach:
– stand next to a chair (you can keep it if you need ) with your uninjured leg close to the chair
– bend the knee of uninjured leg and stand on injured leg
– keep straight the arm on the injured side and move it forward a little
– maintain position for 20-30 seconds and return slowly
– do 5-10 sets
– now stand in the beginning position, raise the same leg
– try to reach with your straighten arm away as you can from the chair across your body toward the chair
– maintain position for 20-30 seconds and return slowly
– do 5-10 sets
7) Resisted knee flexion:
– stand your face to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– extend your leg to the back keeping its straight and get back slowly
– practice exercise 15 times
8) Resisted hip abduction:
– stand your uninjured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg out to the side keeping its straight and return slowly
– practice exercise 15 times
9) Resisted knee extension:
– stand your back to the door
– tie a knot in one end of the tubing around the ankle of your injured leg
– tie a knot in other end of the tubing around the door
– extend your knee and return slowly
– repeat exercise 15 times
10) Resisted hip adduction:
– stand your injured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg away the door keeping its straight and return slowly
– practice exercise 15 times