Mobility Exercises to do Before ACL Surgery
The anterior cruciate ligament (ACL) is one of the most important ligaments in the knee, connecting the thigh bone (femur) to the shin bone (tibia). It provides stability to the knee joint by preventing excessive forward movements of the tibia and limits rotational knee movements.
It is a commonly injured ligament, especially among sportspeople and often occurs in sports that involve sudden stopping and change in direction. While very minor tears or sprains of the ACL may heal without surgery, full tears or ruptures require surgery. This type of surgery is a rather complex reconstruction or replacement of the ligament.
Performing exercises for an ACL injury before surgery is crucial for reducing swelling, restoring range of motion and strengthening the knee. These exercises not only help manage pain and inflammation but can also improve outcomes after the surgery.
If surgery is scheduled shortly after the injury, pre-surgical exercises and physiotherapy will primarily focus on regaining knee mobility, as achieving full knee extension is essential before undergoing reconstruction.
Exercises to Avoid with a Torn ACL
After an ACL injury, it’s important to avoid exercises that could cause knee instability or increase the risk of further damage. A sports physiotherapist at Melbourne Sports Physiotherapy will guide you in identifying which activities are safe, as the approach can vary depending on the specifics of your injury and individual circumstances.
Ideally, your physiotherapist will help you maintain as much movement and strength as possible while minimising risk. A tailored approach is key to both rehabilitation and avoiding setbacks.
Pre-ACL Surgery Exercises
A few basic exercises will help you begin your pre-surgery rehab. These key exercises assist you to increase your knee’s range of motion after you sustain an ACL injury, before you have the surgery.
If you’ve torn your ACL, you’re likely experiencing significant swelling, which can make the knee feel stiff and limit both bending and straightening movements. Before surgery, the main goal is to restore as much motion as possible and help the knee feel more comfortable. This will aid in a quicker recovery after surgery. While improving range of motion is the priority, strengthening the knee a little bit can also be beneficial.
Exercise 1: Heel Slide
This exercise focuses on restoring knee flexion or bending. Lying on your back gently slide your heel towards your buttocks as far as you can by bending your knee, then slowly slide it back down.
If you experience any pain, it is important to stop before you hit any major discomfort. You should aim for a slight level of discomfort but avoid pushing through pain.
Exercise 2: Quadriceps Set
The goal of this exercise is to engage your quadriceps as these muscles help extend your knee, so it’s important to work them before surgery to improve extension.
To perform this exercise, you are again in a lying position. Take a rolled-up towel and place it under your injured knee. Focus on pressing your knee down into the towel while actively contracting the muscles at the front of your thigh. Again, it is ok to work through a little discomfort but limit pain as much as you can.
Exercise 3: Knee Extension with Elevated Heel
The third exercise is especially important because achieving full knee extension is critical before surgery. Most surgeons won’t proceed with the operation until this is restored.
For this exercise, while lying on the floor place the towel under your heel so that your knee is slightly elevated off the floor. If your knee is stiff and naturally bent, focus on squeezing your quadriceps while pushing the knee down to the floor as far as you can in order to regain full knee extension.
You can also use a towel around your foot for added assistance or gently apply pressure with your hands on the front of the knee to deepen the stretch.
These three exercises are key for starting your rehab and settling the knee before surgery. If you have more than a couple of weeks before your surgery or are considering non-surgical treatment, it will be essential to continue strengthening and stabilising the knee over time.
However, if your surgery is scheduled soon, within a week or two of the injury, these exercises can help ensure the knee is in the best possible condition before your procedure.
Remember, always check in with your healthcare provider or sports physiotherapist before beginning any new exercises and follow their guidance leading up to your ACL surgery. These exercises are an important step in your ACL recovery journey, ensuring a smoother transition into post-surgical rehabilitation.
Keep in mind that every injury is different, and the advice of a physiotherapist will be invaluable in customising your rehab plan. The experienced physios at Melbourne Sports Physiotherapy, with location in St Kilda, Essendon, Blackburn or Malvern East have a lot of experience with knee injuries and ACL recovery.
Their goal is to get you moving pain free as soon as possible so you can enjoy an active and fulfilling life. Make an appointment by calling them or by booking online.
