Exercises for anterior cruciate ligament rupture.
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Anterior cruciate ligament rupture is a common and painful injury that requires timely treatment, part of the treatment of cruciate ligament injuries consists of starting exercises that help strengthen the muscles of the knee.
Each case and each doctor recommends different approaches depending on the nature of the injury, however exercises are necessary to cure the problem.
In this article, we will show you the appropriate exercises to start with your anterior cruciate ligament rupture treatment, as well as relevant information on when to start and when to finish.
When should you exercise?
It is likely that exercises will be started even before surgical treatment as it is of utmost importance to recover the muscle tone of the knee.
After an injury such as the anterior cruciate ligament rupture, the patient loses stability and strength in the knee, in addition to the pain and inflammation that is generated, this presents a problem for their independence.
In most cases it is recommended that the exercises be started one or two days after the injury, these initial days the knee should be kept at rest and with cold therapy to relieve inflammation.
What are the exercises? We show them to you below.
Knee extension.
Position yourself in a chair and sit with your back straight, calmly elevate the leg of the injured knee and assess the tension in the joint. Remember to respect your own boundaries.
This exercise is quite useful, if your body can resist it you can choose to place a light weight on your ankle.
Ideally, you should do at least 10 repetitions a day.
Straight leg.
Sitting on the floor on a comfortable surface, lean your back and lean on your elbows, take care of the lower back by activating the abdomen by raising the straight leg of the injured knee.
Keep your foot bent by bringing your fingertips to the ceiling, raise your leg straight to your limit, hold it for 5 seconds and lower your heel to the floor. Each cycle is a movement, you need at least 10 repetitions per day.
Isometric movement.
It is an exercise that makes a muscle contraction without the need for a movement, in this case it is performed with the quadriceps, which is the front muscle of the thigh.
To do it you will need a rolled towel and sit on the floor with your legs straight, place the towel under the injured knee, now slowly you must force against the towel without taking your heel off the ground.
Remember that the intention of the exercises is to strengthen the area, not to overexert yourself, if you feel pain you should stop the exercise or decrease the intensity. Trying to exceed the limit of the knee will not speed up recovery, but on the contrary.
Hip bridge.
Lie on your back on the floor or a flat surface, bend your knees until the soles of your feet are on the floor, calmly raise your hips and try to make a kind of bridge with your body leaving your knees and hips aligned.
Try to hold the position for at least 5 seconds, repeat the movement 10 times.
It is important to note that an essential part of recovery is to respect the limits of the body, although these exercises promote a faster recovery from the injury, it is necessary to avoid worsening the injury.
If you feel pain in any movement, we recommend reducing the intensity or suspending it. What should be felt in the muscle is a slight tension and regular heat when working them.
You can also seek guidance from an orthopedic doctor or physical therapist who knows your case and helps you identify an exercise routine that’s right for you.
When should you stop doing these exercises?
When exercise hurts you should stop:
As we mentioned on several occasions above, it is important to stop exercising when you are in pain since, without realizing it, we can generate another major problem.
When the knee recovers:
Your trusted orthopedic doctor will help you identify the recovery periods, with the help of exams you will be able to know the ideal time to walk again and even continue with your usual sport.
Once that time arrives, you will no longer need to perform this type of exercise, although if you are a sedentary person you can continue with the routine in order to protect the joint from another injury.
