Mobility Exercises for ACL Injuries
Mobility exercises as part of rehabilitation following Anterior Cruciate Ligament Injury.
Knee Flexion / Extension
- Gently bend and straighten the knee to keep it mobile and try to improve range of motion.
- You can do this in sitting, standing or lying - however you are most comfortable.
- Don't push it into pain, only do what you can comfortably achieve.
- Repeat 10 to 20 times.
- Repeat the set 3 times a day until full mobility is restored.
Knee Flexion Heel Slides
- Lie on your back and bend the knee ensuring the foot stays in contact with the floor.
- Repeat 10 to 20 times.
- Slight discomfort may be felt but not pain.
Knee flexion assisted
- As above but use a towel or similar to pull on the leg in, increasing movement.
Hamstring Stretch
- Sit on the floor with both legs straight out in front of you
- Keeping the knees on the floor, lean forwards until you can feel a gentle stretch at the back of the thigh
- Hold for 20-30 seconds
Groin Stretch
- Sit on the floor with both legs out straight, as far apart as you comfortably can.
- Lean forwards from the hips until you feel a gentle stretch in the groin area.
- Hold for 20-30 seconds.
