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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
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
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:
  • 1Stand near a wall or chair for support
  • 2Lift one foot slightly off the ground
  • 3Balance on the other leg
  • 4Hold 30 seconds
  • 5Switch legs. Repeat 3 times each
Easy
Exercise 3 of 5

Hamstring Curl

Strengthens hamstrings which work alongside the ACL to stabilise the knee

10 reps × 3 sets
Steps:
  • 1Stand holding a chair for support
  • 2Bend one knee, bringing heel toward buttock
  • 3Lift only with the hamstring, not momentum
  • 4Hold 2 seconds
  • 5Lower slowly. Repeat 10 times each leg
Moderate
Exercise 4 of 5

Mini Squats

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

10 reps × 2 sets
Steps:
  • 1Stand with feet shoulder-width apart
  • 2Hold onto a chair for support if needed
  • 3Bend knees slightly, only 20-30 degrees
  • 4Keep knees aligned with toes
  • 5Return to standing. Repeat 10 times
⚠️ Stop if you feel any instability or giving way in the knee.
Moderate
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:
  • 1Stand in front of a low, stable step (10-15 cm)
  • 2Step up with one leg fully
  • 3Bring the other leg up to join
  • 4Step back down with control
  • 5Repeat 10 times, switch leading leg

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