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ACL Injury Exercises

ACL चोट व्यायाम

ACL గాయం వ్యాయామాలు

5 rehabilitation exercises for ACL injury — to rebuild knee stability, strengthen surrounding muscles and safely return to activity.

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Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain.

Easy Quad set exercise for ACL rehabilitation - resting and knee-press position
Exercise 1 of 5

Quad Set

Activates the quadriceps to stabilise the knee without straining the healing ACL

10 reps × 3 sets
Steps:
  • 1Lie flat, leg straight on the floor
  • 2Tighten the thigh muscle hard
  • 3Push the back of knee down
  • 4Hold 5 seconds
  • 5Relax, repeat 10 times
Easy Single leg balance exercise for ACL rehabilitation - standing and balance position
Exercise 2 of 5

Single Leg Balance

Rebuilds proprioception and stability — critical for ACL recovery and re-injury prevention

30 sec × 3 each leg
Steps:
Easy Hamstring curl exercise for ACL rehabilitation - starting and knee-bend position
Exercise 3 of 5

Hamstring Curl

Strengthens hamstrings which work alongside the ACL to stabilise the knee

10 reps × 3 sets
Steps:
Moderate Mini squats exercise for ACL rehabilitation - standing and shallow squat position
Exercise 4 of 5

Mini Squats

Functional strengthening of quads and hamstrings together — prepares for daily activities

10 reps × 2 sets
Steps:
⚠️ Stop if you feel any instability or giving way in the knee.
Moderate Step-ups exercise for ACL rehabilitation - starting and step-up position
Exercise 5 of 5

Step-Ups

Builds functional strength for stairs and uneven ground — advanced ACL rehab exercise

10 reps × 2 sets each leg
Steps:

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