ACL Prehabilitation

(3 sets of 10 reps, 1-2 times per day)

Sit down on the floor or table. Pull your toes back towards the knee (stretching the calf). Push the back of the knee down so it touches the floor. Tighten the quad (thigh muscle) and make it as hard as possible. Then lift your heal off the floor keeping the leg straight. Hold it off the ground approximately 6 inches. Hold it for 10 seconds then return it to the floor.

(3 sets of 10 reps, every other day)

Start with body weight resistance, place feet shoulder width apart, keep your chest up and focus you eyes on a point on the ceiling. Squat down like sitting in a chair and stand back up keeping the muscles tight and contracted at all times. You can add weight as resistance as needed, either holding weights in your hands or, if supervised, on a squat machine.

Tips:

• We are focusing on keeping your muscles firing and not loosing strength, rather than trying to improve strength.

(3 sets of 1-2 minutes, every other day)

Same body position as a squat, feet shoulder width apart, bend your knees and squat down to a deep position. Hold that sitting position as long as you can until your muscles are fatigued. Rest and repeat.

Tips:

• Great exercise for both strength and balance. You can watch your self in a mirror to make sure hips are even and level.

(3 sets of 10 reps, every other day)

You can use a leg extension machine at a gym or at home sitting in a chair and using resistance bands. With resistance bands, attach one side of the band behind you (in door jam) and the other to your ankle. While sitting in chair extend your leg straight using the bands as resistance.

Tips:

• If you are experiencing pain in the front part of your knee of in the joint, hold off with this exercise.

(3 sets of 10 reps, every other day)

You can use the leg curl machine at the gym, either sitting or lying leg curl machine, or at home sitting in chair using resistance bands. With resistance bands, attach one side of the bands in front of you (in door jam) attach the other side of the band to your ankle. While sitting in chair, start with your leg straight and bend your knee back, heel towards your butt using the band for resistance.

Tips:

• When doing your leg curls, at the end range of motion squeeze your hamstrings and butt for a split second.

(3 sets of 10 reps, every other day)

You can use the leg press machine at the gym. Keep feet shoulder width apart come down as deep as possible, without pain, and extend to your leg in extended position. Keep the muscles firing or tight throughout the exercise.

Tips:

• Keep up the good work: Leg strength is important going into your surgery.