The 7 BEST Non-Surgical ACL Tear Rehab Exercises & Stretches! | PT Time with Tim
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- เผยแพร่เมื่อ 11 พ.ค. 2024
- Learn How to Rehab from an ACL Tear or ACL Sprain Without Having Surgery from Dr. Tim, a Licensed Physical Therapist. Dr. Tim Will Teach You the 8 BEST Physical Therapy ACL Tear Exercises and Stretches to Recover from an ACL Tear When Surgery is Not an Option or Before Having Knee Surgery!
Not everyone is appropriate for an ACL Reconstruction Surgery. For those who have only suffered an ACL sprain (where the ACL is only over-stretched or partially torn) or those who have an ACL Tear and have chosen NOT to have knee surgery, these are the 8 BEST Physical Therapy Exercises to begin your journey to recovery.
📰 Looking for my FREE in-depth article to learn everything you need to know about the causes, symptoms, physical therapy treatments, and prevention techniques for ACL Injuries including ADL tears and ACL sprains? Check it out here: pttimewithtim.com/acl-tear-ex...
👉 Purchase customized, home exercise program worksheets for various conditions and injuries from Dr. Tim, PT, DPT, OCS. Worksheets are available to print at home or for use on any mobile device and each one includes several exercises to ensure a full, comprehensive rehab program. pttimewithtim.myshopify.com/
Affiliate Disclosure:
Some of the links above may be affiliate links! Affiliate links (Amazon, etc.) are used to support the PT Time with Tim TH-cam Channel and Blog. You can support my channel by clicking on these links, and best of all, it costs nothing extra to you! You can read my full disclaimer here: pttimewithtim.com/disclaimer/
👉 Products Mentioned in this Video:
1. OPTP Stretch Out Strap
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2. Power Systems Loop Resistance Bands
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3. Theraband Flat Resistance Bands
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💪 Exercises Included in this Video:
1. Quad Isometric Contractions (Quad Sets)
2. Heel Slides (with or without a strap)
3. Straight Leg Raise
4. Dual-Leg Bridging
5. Knee Extension Isometrics with Band (60°- 80° of knee flexion)
6. Hamstring Curls with Band
7. Mini-Squats (1/2 depth squat)
8. Dual-Leg Heel Raises
Hi, I’m Dr. Tim, PT, DPT, OCS! I am a licensed physical therapist and founder of www.PTtimewithTim.com. Join the PT Time with Tim community as you learn how to treat and prevent common injuries. Follow along on your journey to living a pain-free, active, and adventurous lifestyle as we “Restore to Explore”.
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#acltear
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Medical Disclaimer:
The following video is provided for educational and entertainment purposes only and is not meant to be construed as medical advice nor a treatment plan. The information provided should not be used to self-diagnose or self-treat any health, medical, or physical condition. This video was created by PT Time with Tim, LLC. Always seek the advice and assistance of a licensed medical doctor or physical therapist before taking part in any therapy, or if you need to receive a competent medical opinion. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. Never disregard professional medical advice or delay in seeking it because of something you have heard on this PT Time with Tim video. PT Time with Tim, LLC makes no representations about the accuracy or suitability of this content.
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00:00 Introduction
00:53 Quad Set Isometrics
02:12 Supine Heel Slides with Strap
03:41 Straight Leg Raise
04:47 Dual Leg Bridging
05:12 Knee Extension Isometrics
06:28 Hamstring Curls
07:01 Mini-Squats
08:12 Outro
👉 Purchase a home exercise program worksheet of Dr. Tim’s BEST ACL tear/sprain rehab exercises as seen in this video! Worksheets are available to print at home or use on any mobile device and each one includes ADDITIONAL exercises to ensure a full, comprehensive rehab program. pttimewithtim.myshopify.com/products/acl-tear-exercises-without-surgery-worksheet
Hi, I’m from Malaysia is it possible for me to buy the worksheet?
@@JazzAbdulAbsolutely, anyone can purchase regardless of where they live. Thanks for asking 🙂
Bro u ripped me off ! U selling the same exercises in pdf form , same as u showing here 😢
@@amitThakur-ix9lx Hello Amit, thank you for your recent purchase. I'm a bit confused though as the 8 ACL exercises that I show in this video are included in the printed PDF as well as an additional 7 exercises that are not in this video. The PDF guide also includes recommended equipment, extensive details on exercise dosage and advancements of some of the exercises, as well as a frequently asked questions section. I saw that you just bought the PDF guide a few minutes ago, so were you able to look through the entire document? Thanks for reaching out, though! Please email me if you have additional questions as I'd love to help out! askpttim@gmail.com
I can feel change after exercises thanks for your support
Dear Dr.thanks for your nice ACL complete tear exercise
Too Good, thank you.
Thankyouu very much!!
How soon after injury can you start these exercises? I was told not to straighten the knee. Great video!
I had a torn ACL injury months ago. The knee specialist doctor said my knee is stable enough no need for surgery. So I looked up a lot of video instructions for ACL rehab. Your video is most simple and effective. It helped a lot in a short time. Thank you for sharing the video.
Thanks for letting me know Ed! It’s so great to hear feedback from viewers. Best of luck to you!
Did you start doing exercises after it?
LEO Y Yazmin.❤❤
Did you completely recovered now??
After how many days of injury did you start you rehab program?? Please reply..
Great video❤
I have torn my acl completely during play football so it is possible to recover from these exercises otherwise go with the surgery plz answer me
How soon after the acl injury can I do these exercises? I still have some swelling and minor pain, I’m still limping. And my injury happened 1 week ago
Thank you I will do this excercise for sure ❤for my knee pain
You're welcome!
Hello Dr,i injured my leg 1 week ago and it is suspected to be ACL tear by my doctor. Can i already start these exercises or i should i wait for swelling to stop first? Thankyou!
Hey doctor I see you’ve been responding a lot. I tore my acl during a rugby game and had surgery feb 1st. I’m a little more than 5 months since surgery and my physical therapist says I’m ready for light rugby and practice. I’m just wondering if there’s any stretches that can be used to prepare my knee before a practice to give a nice stretch. Also I want to know your recommended return to play
Hi doctor my report is complete mid substance ACL tear , so surgery is required
Hi
I hv got partial acl tear and mild effusion in right knee ,how much time will it get to b in shape
Hello sir. I have been told that I have an ACL tear and miniscus rupture. I would like you to just take a look at my report and tell me if surgery is necessary or will this heal with exercises.
Thankq so much
You are very welcome Karthik!
Hi sir can you explain I high gradepartial Tare is an completed tare??
A high grade partial tear of a ligament means that most of the ligament in torn, but there is still some part of it intact.
Sir can I do weight loss exercises with an complete acl torn .pls tell how to stay fit with an acl complete tear my knee is giving out
Hi i had an injury in my tigh 3 years ago i didnt consult any doctor as i felt it would be fine in few days but after 2 years i had an mri done and doctor had said to do surgery ..but i havent done yet.
Do please suggest me my mrl report impressions is as follow
1.sprain of ACl
2.grade 1 intrameminscal degeneration of body and posterior horn of medical meniacus.
3. Mild knee joint effusion .
4.grade 1 chondromalacia patella in lateral facet
Whether its normal and can be reliefed with the exercises.?
Gud day doc may i ask After injury i have complete tear. how many days to deal with that exercise? Ty doc
Can you help me if I send my ACL ligament injury MRI scanning report?
Hi sir,
It’s been 2years while playing cricket I fell down and my left knee got bit discomfort and done MRI recently and got below feedback:
Irregular contour of posterior cruciate ligament with focal mild edema suggest chronic tear.
Mild fluild in tibiofemoral joint space, abutting the anterior cruciate ligament.
Subtle edema in the posterior horn of medial meniscus.
Minimal retro and suprapatellar effusion noted.
Kindly suggest if surgery is required or a serious rehab and physiotherapy will resolve this issue.
Let me know your mail id sir, will forward my MRI soft copy as well.
Thanks in advance!.
Thank you so much for this great video! When should one start with this exercises after the injury? When is it safe to start?
Thanks for your comment! You should definitely read my full article on ACL tears, which goes over everything including treatment options, expectations, exercises, etc. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
My mri says
Full thickness mid 3rd anterior cruciate ligament tear with translational femorotibial bone marrow edema.
Lateral meniscus posterior horn tear near the root attachment with meniscal flap projecting in the intercondylar notch. An additional posterior horn lateral meniscus tear is noted in the peripheral third.
Intact femorotibial articular cartilage and medial meniscus.
Mild diffuse lateral patellar chondral softening without discrete defect delamination.
Can i do this exercises
hai doctor, for a partially torn ACL how many days, i should do this exercises?
Plz help me
I have partial ACL in mri.I have been on medicine and physiotherapy for one month but no progress as I can stand and can't move leg up and down without pain.what should I do surgery or continue physiotherapy
Sir my ACL,MCL,LCL all this three ligments teared sir,,is therea any chance to get heal any one of this ligments
Hi doctor i had tore my acl 3 months back, doctor examined clinically and said its partial, i had removed my implant from femur now, can i do these exercises
When should I start rehabbing my knees after the injury of ACL
Hi doctor Grade -3 ACL tear in its mid body region doctor suggested surgery it's possible without surgery.
My doctor said that I have mild laxity in ACL, he did the Lachhman and other test physically examined and said it’s not a tear. MRI said effusion in joint and diffusion edema at ACL. What do infer from wall this? Also I feel sometimes pain not in knee but in the area of shin. What do you think like when can I be back up and running
Hey doctor. I play wushu (a Martial art). So the doctors said that my left knee has dislocated and spontaneously relocated. This was in 2019. Because of some issues i didn't do any further treatments. i did physiotherapy and it was better so got back to my sport. But the pain was there and i couldnt do any thing like did before. My knee just gave up and the pain was stoping me from playing proper wushu. Nevertheless i still practice even now but now my both knees hurt and sometimes feel like locked up . What do i do about this
Dear Tim,
This is My MRI findings will I need surgery , what is your advice? Thank you
IMPRESSION: • Partial mucoid degeneration of ACL with small interstitial tear in distal third. • Mild knee joint effusion with mild synovial thickening. • No other significant abnormality in MRI of knee joint.
Dear Brother,Can you please suggest any vitamin or mineral or food which will also help to heal ACL pain?? To be honest I am in Short of money to do surgery even if it's necessary!!😞😞
Thank you for this video..i had partial tear on my acl and i suffer a little pain everyday...maybe there are other remedies aside from shown in this video...thank you.❤️
After how many days of bed rest reeded for partial ACL tear ?
My Acl,mcl ,lcl all these tear in high grade what could i do now,if i take complete bed rest is there any chance to heal is these ligments
Aoa
I have acl tear plus medial meniscus injury 7 months ago after a road side accident having proximal tibia fracture plateau type 4 along with febulla joint fracture
Can I do these exercises although my surgery has been done only against fractures
No orthoscopy done so should I do these exercises or go for orthoscopy
I have pain and difficulty in standing and walking
Still no
I had a full ACL trear 3 months ago and i am now doing physiotherapy without surgery. But 2 days ago my legs bend and the swelling appears again and there is pain in my legs.Did l i need to do physiotherapy now or wait for pain th relieve.? Will it heal without surgery?
Hi , i have a complete ruptured ACL going on almost a month. I have no pain but still have slight swelling and my knee is still not bending or straightening, can i try to straighten it? I see the sports medicine doctor in 2 weeks.
Before two months ago my leg turned and it showing significant breach in ligament fibres ,so how many days after i start exercise
Hi Dr.
I was ACL injured 25days before. MRI result partial ACL tear full thickness. Dr told do surgery. But I don't intrest surgery. Can I start this exercise start today. Or when I start my age 37. Please tell me your suggestions do surgery or exercise.
Thank you for very useful information and positivity.
Got my menisci minor tears and grade 3 ACL tear. However, after 2 weeks, I almost have my full range of motion, no pain, no instabilty during everyday life, stairs peace of cake.
So, would it cause any damage if I rode a sport motorcycle for like 45 minutes? I feel no pain, just wondering if bending the knee for a certain period of time is dangerous.
It's great to hear that you don't have pain anymore and full knee range of motion! While I can't speak in absolutes, riding a bike with mild resistance is generally well tolerated by the knee and is a primary tool used with ACL tear rehab.
@@PTTimewithTim I had an ACL tear a couple of weeks back.My MRI report says Chronic tear of ACL, posterior horn medial meniscus degeneration, tibial focal bone marrow contusion, joint effusion.Doctor suggested for surgery. What is your suggestion surgery or excercise??
Hello doctor great video can u plz ans my little q. Below here
can u plz tell me about my condition that is when I do squats so when I get up from squats I really feel so much pain and I can feel it in running also but after some time of running there is no pain I can't hold my down squat position as it pains a lot. moreover I can't straight my knee to the very end . I Can sprint and slow running as well and whatever I want to do and I am playing badminton also sir there is also a point that I want to tell u because when I visit ortho he told me u are too young to have arthrities and my xray also shows that so there is no arthrities at all
so what is the problem in my knee answer it helps me a lot
Thks in advance
I Pray that this works...🙏
Heyy- thank you for your video. Very informative.
Unfortunately- I had an accident playing soccer and hyperextended my leg and felt a pop as I saw my tibia move left and my femur move right.
MRI showed - ACL full tear, meniscus tear, and grade 1/2 MCL tear.
I'm young and want to be active for the rest of my life. This sounds like a for sure surgery? Do you have recommendations as to optimal timing of surgery?
Sorry to hear about your injury, typically a surgeon will want to wait for a few weeks to allow the swelling in the knee to decrease. I have an in-depth article that it would be good for you to read that helps explain the decision on whether to have surgery or not. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Hi doctor, I suffered an ACL injury 10 days back. It showed discontinuity in mid substance.
Although, in MRI some fibres did seem to be attached. No other tear of mesniscus or other ligament. (A very minor buckling in PCL, mild laxity and slight effusion on femur side)
It has been 4 days doing physio, I can perform basic physio exercises with no such big issue. And my standing and movement has improved as in initial days I could only leap on fingers with folded knee. Now I can place my foot properly.
(Not yet entered into the squats and resistance bands ones though, would wait for 7 days or so to enter in second level)
Have also been wearing Knee braces and taking RICE.
In how much days a positive change should be felt (like basic stability of knee) ???
In order to make sure wether surgery is required or not
You recovered?
Hello Dr.
Hope you are having a good day.
I had an ACL injury about 20 days ago while playing. The MRI report says its an "interstitial tear of ACL". Can you tell me when can i start these exercise?
Hello Mehedi. Thanks for your comment. Sorry, to hear about your injury. These exercises are intended for those who are opting to not have ACL surgery. Someone can typically begin the quad sets and supine knee flexion ROM exercises almost immediately after the injury. The other progressively harder exercises should begin once the person is able to perform them adequately.
Sir,i have partial grade1 ACL tear can I do your recommend excercises.
Are those helpful?
Correct, these exercises are designed for acute partial ACL tears (Grades 1-2) as well as full-thickness tears who decide not to have reconstructive surgery. Cheers!
Dear, I had happened tore my ligment and washer injure as a report of MRI. BUt I don't wish to go for surgery. But I can easily do all the exercises you did in this video. But my 3 doctors suggest me to go with surgery. And I can walk properly as well. Shal I recovered with these exercises without surgery please help . Thank you for your advice advance
Dear Sir, Last 14 I got the ACL T
Tear. It's completel tear . What can i do?
Some doctors say, only option (surgery ).
Sir you suggest something for me.
Can't believe you are still responding to comments regarding this but I have a question as well. 2 years, 2 months ago I was trampolining and landed wrong, knee hyperextended, big pop noise, couldn't bear weight on it for a week or so. It was really swollen for a few weeks but I was still able to walk. It was very unstable. I have done the "coper" thing you mentioned in another comment and have really worked on strengthening the affected leg. I was doing bodyweight squats and similar at 3 months, riding dirt bikes (no jumps) at 6. At this point in my healing I have fine stability walking and can jog, do 1 legged squats, ride dirt bikes, and am currently practicing ice skating to start playing hockey. I do notice when my leg is fully straightened (walking down stairs or landing awkwardly from a jump) it feels unstable. When I do pushups and planks I can feel some instability in that knee. If I keep my knee bent even a little everything is fine. I also notice the top of my lower leg bone protrudes out further on the injured side and is quite sensitive to impacts (falling on ice). Does this sound like a torn ACL I should have checked by an ortho? I figured at this point I'm prolly just gonna let it ride til I re-injure it playing hockey or crashing a dirt bike then see what a doc says. Thanks for being so active on these comments Tim, you are a beauty.
All of the symptoms that you have described definitely fit the mold of a ligamentous injury. Likely at least an ACL tear, but I have seen multi-ligamentous damage from trampoline knee injuries also. Either way, since it's been 2 years since the initial injury, the instability that is felt in the knee is likely due to a fully torn ligament. The drawbacks for you are that you still have moments of instability or the knee "giving way." It sounds like you are young and active and participate in high demand sports. From research, we know that the only way to get full stability back in the knee is to have reconstructive surgery. We also know that, without surgery, it is likely that you will experience increased speed of developing knee arthritis as you age due to that instability. These are things that you should seriously consider with your decision to get surgery or not. Seeing a doctor could be beneficial to get an MRI performed and discuss potential treatment options including doing nothing, which seems to be going okay so far for you. You should also read my in-depth article on ACL tears at: pttimewithtim.com/acl-tear-exercises-without-surgery/
Good morning sir complete tear with edema in anterior crucilate ligament with diffuse edema.severe marrow edema noted in posterior aspect of lateral tibial plateau region.moderate joint effusion is seen.this is my MRI report.iam teacher do I need really ACL reconstruction surgery please say sir.iam unable to go surgery I have small children and un bare of cost sir.
hello i was wondering, i have a torn acl and a torn meniscus in a skateboard accident, it’s happened about a year ago but after a month or 2 i began walking and started working , my family doesnt want me to get surgery becaus eof how expensive it is, i say i can balance alright but i want to get back into skating do you this would be a good idea or no?
Nice Video
It’s been 5 years I’ve had my ACL tear and the pain comes and goes and at it stands I don’t know if this video is for me because of the time lapse
Although it’s been several years, the strengthening exercises towards the end of this video could be beneficial. You may also want to check out my video on knee pain exercises: th-cam.com/video/S1piwOTKxqU/w-d-xo.html
can you do these exercises with the knee stability brace on?
Hi Jenny, yes these exercise can be performed with or without a knee brace.
Sir i have grade 2 ACl to required surgery
My knee is sick and i was coman the doctor "he say me you Acl knee is cutting " so, how can i know that?
I had a sprain in my leg the day before yesterday and my MRI reports showed that I have high ACL tear. One of the doctors told me nothing about surgery and asked me to wear braces for 3 weeks and to keep my leg straight. He only adviced me to do static quadriceps exercise. However, I already felt stiffness by keeping my leg straight for only one night. Another doc told me to do surgery immediately! Told me to use a long brace. As I am feeling the stiffness, I want some exercise so that I can keep my leg functional. So can I do the exercises that you have shown from today?
Hey Asha. I am currently 6months post ACL surgery (i completely ruptured my acl playing soccer). The rehab process is quite rough but if you stick to an exercise plan and see a physio you can typically recover fully within 9 months on average, some longer or even shorter then others. Most research suggests that you will need surgery if you wish to play sports again etc.. but I do believe there are minor cases where people have made complete recovery without getting surgery. I think a major component of that is dependant on the individuals grade of tear in the first place though. Hope this information helps.
Also the tightness will eventually eaz up over time if you are regularly stretching and doing strength exercises, this is very important.
@@QwertyBoy360 even the partial tear needs suregry?? If you play soccer
I faced a bike accident almost 6 months ago. Tore my ACL. Meniscus damaged and lateral ligament was slightly loose. Doc advised me that my knee is stable enough to bypass surgery and do rehab exercises. Can u plz give some valuable feedback? Thanks in advance and it’s really good to see that u are active answering. God bless.
Glad to hear that your knee is still relatively stable 👍 You should read my full article on ACL tears as I go over all of the indicators for surgery, pros and cons of not having surgery, etc. I think it will answer most of your questions. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Hi
Hi Dr. While playing badminton my leg got twisted and MRI report days near thickness of ACL tear.
Can I cure this with your exercise or Do I must go for surgery.
This happened 1 week back and am able to walk with knee support currently.
Please advisr
Hi Abdul, I’m glad to hear that you’re able to walk pretty well with support. However, once an ACL is torn, no matter whether it is fully or partially torn, it will be that way forever. It will not heal back to as strong as it was before the injury. However, the inflammation and irritation can decrease to the point where someone is able to walk normally without pain or limp. I have an in-depth article on ACL tears that you should check out. It explains how to decide whether surgery is right for you or not. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Hello Dr. Tim
I have torn my ACL and meniscus 6 weeks ago. I am doing these exercises from last week, my range of knee bending has improved. But my knee gets swolen at the end of the day and the swelling reduces in the morning. Is it normal?
How long the swelling will be there?
Unfortunately, swelling at the end of the day is pretty typical after an ACL and meniscus tear. There’s a lot of internal inflammation and healing going on and it takes several months for things to fully recover from these injuries. Additionally, swelling towards the end of the day usually occurs because someone is up on his/her feet throughout the day causing stress in the tissues. You should read my full article on ACL tears to give you a good idea of expectations after these types of injuries. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim
Thanks for the prompt response. I will definitely read the recommended article.
Thanks for the information! I tore my ACL Feb 18th training in Muay Thai kickboxing. Been doing it for 13 years and a freak accident caused it to happen. I’m very hesitant on surgery but my hope is to compete again and with the pivoting requirements in order to kick, I’m being told I will need it. My doc would do the patellar tendon graft. Just curious if I want to return to sport/competition, do you think surgery is the best route or will holistic rehab over time allow me to return?
Sorry to hear about your injury, Roberto. It’s usually highly recommended for high performance athletes to get ACL reconstruction surgery because the ACL is critical in knee stability, which is something that you will certainly need to perform at your best. You should read my in-depth article on ACL tears, so you can better understand the decision on whether to have surgery or not. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
If only I came across your video,I wouldn't have spent a lot of money for my PT that all she did was to massage my legs,did a lot of nonsense talking and did all of your exercises for only 10-12mins then would charge you a fortune after:(...I was surprised too as I have my acl surgery 10wks ago and these exercises you said is for those w/out a surgery and yet this is what she showed me to do:(..i am really pussed off w/that PT:(..It's hard to find a good PT these days and am thankful I've had a chance to see this.God Bless 🙏🙏🙏
So sorry to hear that you have been having some bad luck with finding a good PT. There are plenty of us good PTs out there, so don’t give up looking. The ACL non-op exercises and post-op exercises are similar as they have the same goals and are targeting similar areas. However, there are some slight differences and timeframe after surgery is important in how quickly you begin to do specific exercises in order to protect the ligament graft. Best of luck Jo!
Thanks so much again..I know not all PT's are bad:)...hopefully I'll find one..1 more question thou..is it safe if I'll just do the exercises by myself w/out the help of a PT even thou I'm just only 10wks post op?
I wouldn’t recommend anyone going out on their own at 10-weeks post-op ACL reconstruction. The ACL is still too weak at that point and there are typically restrictions on specific activities until about 16-weeks depending on which type of surgery was performed. After 16-weeks, then it could be considered depending on how high-level of activity someone is trying to get back to (i.e. athlete, etc)
I am just a housekeeper and really dying to get back in action again.But I guess you're right. Would sort out things tomorrow so I would not regret things in the future.Thank you so much again for your advise.Take care and God Bless you more🙏🙏🙏
Hi doctor i had acl high end tear of a Left knee a week ago and my doctor has suggested me to go for a surgery in a month.
Before that on March 2018 i had my right knee acl tear and gone under knife on June 2019 and completely recovered.
within a year.
Does another surgery cause any effects on my knee joints as age progresses.
Sorry to hear about your 2nd injury. Research has shown that it is likely that ACL injuries do speed up the progression of developing age-related changes in the joint even faster than normal. This is due to increased joint mobility after the ligament is damaged. Surgery will help to reduce the excessive that excessive joint motion by restoring the ACL, so the surgery itself is not typically related to causing any joint changes down the road.
Hello doctor!
Need your guidance please
I had pains in my knee after an excersize . I ignored it for good 5 months . After 5months I had my MRI which shows partial ACL tear and complex medial meniscus tear. I am wearing braces from last one month and following RICE method religiously. I have tow questions
Would you please guide me how long will it take to heal actually?
And how long should I be wearing braces ?
I will be highly grateful to you for this help 😊
Sorry to hear that. You should definitely read my article on ACL tears as it should be able to answer all of your questions and provide you with expectations on having surgery. You can read it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Hey same with me please suggest me what should I do
I Got my menisci tear and grade 3 acl tear 2 weeks ago. My knee does not hurt anymore but my swelling has not gone better. Can you give me any advice?
Sorry to hear about your injury. Have you been icing and elevating the knee to help reduce swelling? Also, an ACE bandage or elastic knee sleeve type brace can help provide some compression, which also helps reduce swelling.
Dear Dr. Thanks for your nice ACL complete tear exercises.
My ACL completely torn 2 month ago and now in my knee I feel good and my Doctor suggested me to go with surgery but I don’t want surgery.
Can I follow your exercises for daily life moving and also can I drive my Car ?
Please hope your answer , Sir !
Sorry to hear about your injury, Rashed. You should read my in-depth article on ACL tears, which can help guide your decision on surgery. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Hello i had an acl reconstruction surgery 6 months but my muscles are still weak can i follow these exercises for strengthning my muscles
Hi Ragav! These exercises should be fine for someone who had surgery 6 months ago as well.
My MRI findings suggest IDK left knee joint (ACL injury) with mild joint effusion and supra patellar bursitis and mild soft tissue swelling. What can I do for it? Is it need to do surgery?
Hi Rudra. Even though your MRI results indicate only mild symptoms, it really depends on how much instability you feel in the knee when walking, squatting, running, etc. It also depends on what level of activity you want to get back to. You can read my full, in-depth article on how to decide whether ACL reconstruction is the right choice here: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim Can you give me your whatsapp number that i can give you my MRI film? You will understand better then.
Hi Doc, great video. I tore my ACL about 2 weeks ago. The MRI report says Complete ACL tear and complex laterral meniscus tear. I am trying to do these exercised but currently only able to do first 3. I am still limping and walk with crutches. Do you know how much time on average takes for a patient to get back to the stabity back? I am talking about just walking straight without any pain. Thanks in advance.
Hi Hargobind. Honestly, you may not be able to walk pain-free because of the complex meniscus tear. The meniscus is the spacer between the femur and the tibia that provides padding when weight is placed down through the leg. Though, there always is a chance that your body could heal the injury enough to allow you to walk without any issues. This could be the case if you’re generally young, healthy, and have strong leg muscles already. I’d say, though, that in most cases with an ACL tear and complex meniscus tear, that surgery is probably the end result. You should read my in-depth article on ACL tears, so you can understand the injury, healing time, etc. you can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim thanks doc for your reply. I am mentally preparing myself for the surgery but do you have an idea on how much time it might take me to do my day to day without surgery?
Typically 4-6 or even 8 weeks for day to day stuff, though really just depends on the severity of the injury. Using a cane or trekking pole to assist with walking can help improve tolerance to walking in the short term. Wearing a knee brace can also provide some support.
@@PTTimewithTim thank you Doc. Really appreciate your help!! You are awesome
You’re welcome!
ACL, MCL, PCL ANY LIGAMENT TEAR CAN WE DO SIR OR NOT
Doctors have recommended me for surgery but the methods you are easy for me, i am able stretch easily , shall i continue with it or
I’m glad to hear that Mohamed. You should read my in-depth article that helps guide you on how to decide whether to have ACL surgery or not. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Hi , your video is very informative and helpful. I have questions .... Can I run this ( acl tear 1and medial meniscus grade 1) situation. Love from India. ❤
How are you now, what steps you took to recover?
Bony contusion inpoplicondylesteus muscle injury with joint effusion.
Anterior cruciate ligament and lateral collateral ligament sprain
Popliteus muscle injury.
You recovered?
Hi Tim,
I had ACl tear grade 3 and few more in MRI.
I didnt get any pain or swelling.
I can walk but not normally sometime while getting into bus or turning back getting instability.
Will it cure naturally.
And I can do all the exercises which mentioned here without pain.
Hi Sathish, unfortunately, the ACL tear is critical for the complete stability of the knee joint. After it is torn, there will always be some instability (some shifting or giving way sensation). It is possible to improve knee stability through strengthening and proprioceptive exercises, but if you are a young and active individual (or would like to participate in high-intensity sports), then it is typically recommended to get the ACL surgically reconstructed. You can read my in-depth article on this subject for the full explanation here: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim Same thing happen with me sir m 24year old and,mri report is acl tear,so if ll do your exercise I ll recover or not,after 3 month I have police interview and physical 3200 meter run
Good evening Doctor...I have a complete ACL and 2 grade tear in meniscus. Will excercise cure it gradually?
Hi , how's ur situation now ?
Hi!! I am teenager and i get an acl injury during the game...May i ask? Can i still play after i heal using your videos exercise? i really love playing volleyball..Thank you for reply.
If you suffered a full thickness ACL tear, then it is usually highly recommended to have ACL reconstruction surgery if you plan on returning to high level sports. If you only had a partial thickness tear and your knee feels stable when running and jumping, then it is entirely possible to return to sports after rehabbing the knee.
I did my ACL surgery 5 years ago and till now i have loosenes in my knee and now it's causing some pain in my knee and still there's some movement in my knee can you help what should I do ,what are the exercises to do to strengthen my knee , your reply would be very helpful
So sorry to hear that Nawang. I actually have written an article on how to decide if surgery is right for you or not. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
After how many months bed rest we can do exercise?
Nyc
I have a partial torn acl and meniscus. My knee and acl hurts real bad every time I do knee extension isometrics. Should I still do it?
Have you already tried adjusting the position of the knee in an attempt to find a pain free position during the isometric extension? Typically we can find a position that is tolerable. If not, then another modification can be to reduce the strength of the band so that you’re not kicking out with as much force. If this still causes increased pain, then I would recommend just skipping it altogether right now. You can always attempt it again later once more healing has occurred.
Hi brother, i am football player,got tored my acl , after mri scan its acl grade 2, my knee is stable, with no swelling now , but i get a knocking sound in tha knee while fully bending and straighting my leg , i don't feel pain but its like uneasy ,so is is normal or if can get rid by exercise?,
Usually that knocking sound is the bones bumping or rubbing against one another during the movement since the ligament is no longe there to fully stabilize the joint. This is unlikely to resolve itself without surgery. When you have time, you should read my full article on ACL tears as it will go over full expectations for not having surgery vs having surgery. Find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Hello Doctor,
Below is the brief of MRI report :
Complete tear of the ACL is noted. No avultion fracture is seen. The PCL is intact. Sprain of the proximal part of the MCL is noted. There is low grade partial tear of the LCL.
The medial lateral menisci are intact with no tear. Bony contusions are noted at the lateral tibial plateau. Large joint effusion is noted.
Do you think I should go for a surgery ?? My swelling is reduced almost fully. The injury was around 25 days back while playing football. Benting of the knee is possible almost 70%. Basically no pain. I still feel a lock on my knee. The doctors said to go for the surgery if I have to go back to football. But I looking for an option to avoid surgery and I don't mind waiting even a year to get it healed by exercises... Please advice...thank u
Sorry to hear about your injury. It basically depends on your ability to regain full motion of the knee AND if you are able to rehab without any moments of knee instability or episodes of the knee "giving out" on you. The problem is that the ACL is critical for knee stabilization and for those who need to get back to high-intensity sports, the knee will definitely NOT be as stable as it was before the injury. Most people who need to get back to high-intensity sports need to have surgical reconstruction to regain full knee stability. You can read my full, in-depth article on how to decide if surgery is right for you at: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim okay...thank you so much ❤️.. Will definitely read it
Thank you so much for this video❤
I torn my ACL completely before 3 years and still i have pain.
I haven't done surgery yet as I am 18 only.
You still able to walk and do your regular stuffs?
I had grade 1 acl tear 2 years before, now i had prp treatment in august 2023, i cant bent my whole knee . How much time it will take to get rid of this stiffness
Hi sir I have ACL tear doctor recommended not to go surgery and he recommended psytheophy exercises , but want to go to gym can go for leg workouts or not?
There’s a lot that goes into the decision on whether or not to have surgery after an ACL sprain or tear. You should check out my full article that can help guide your decision. Find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
Do we need to this exercises before operation or after?
Hello Stefan, these exercises are meant for those who have decided to not have ACL reconstruction surgery or for those before ACL surgery. You should definitely check out my full article on ACL injuries though as it describes most of this in detail as well as how to decide if surgery is right for you. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
I just tore my ACL, MCL, and LCL about 2 weeks ago. No insurance, so no surgery option. But I have been working to improve mobility and can now walk on brace without crutches.... Should I do these exercises with or without the brace on?
Sorry to hear about your injury, Sharlene. First, I would highly recommend that you read my full article on ACL injuries as it has some really helpful tips in it. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/ Also, in general, these exercises can be performed with a brace on or off, however if the brace is on, then it would need to be unlocked. Ultimately though, you should always follow whatever instructions that you were given by your specific doctor or medical provider 😁
Hello sir.. I gotten injury 40 days back and MRI shows high grade partial Tare of ACL and I have no pain and I have some instability not much.. can I do this exercises.... Please Suggest me really I don't want to go surgery thankq
Sorry to hear about your injury. This video is intended for those with ACL tears who are looking to avoid surgery. You can check out my full, in-depth article on this topic to learn the best ways to avoid surgery after an ACL tear at pttimewithtim.com/acl-tear-exercises-without-surgery/
Sorry if I missed this part, but how soon after the injury should you start these exercises?
Thanks for the question. It really just depends on the amount of pain and inflammation (swelling) in the knee. Some people could start within the same week, others may have to wait a couple of weeks. You should really read my full article on ACL injuries, though, so you fully understand the timeline, expectations and decision on whether to have surgery or not. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim Oh, I'll do that. Thank you for the link.
Hi dr. I have AcL surgery 2 months ago...but im still not able to bend leg.. what i have to do? Please give me piece of suggestion..
Sorry to hear that. Not being able to bend your knee after 2 months is definitely not typical. Have you gone to a physiotherapist since surgery?
Hello Dr., hope you are doing well and good.
I was met with a bike accident 4 months back and my knee was hit to the road badly. Unfortunately I had a partial ACL tear. Now I'm taking physioterapy treatment like ultrasound treatment, IFT, wax therapy and followed with similar exercises as you mentioned in video.
Could you please clarify my below questions.
1) How long does it take to get the ACL tear healed without surgery by following the above practices.
2) Does the partial teared ACL gets attached or will it remain dettached permanently.
3) I'm not feeling any pain or instability while walking or climbing stairs but still my latest MRI report says "chronic degenerative tear of ACL". How to interpret this.
Please provide your valuable comments/feedback and suggestions here.
Thank you in advance.
Thank you for your thoughtful question Hari! A ligament tear can take around 12 weeks to heal depending on the severity of the injury.
A partially torn ACL or similar ligament is still somewhat attached to the bone while the torn part of the ligament is no longer attached. Even with healing of the ligament, the torn piece will not reattach to the bone. You are left with only part of the ACL still attached.
It is great to hear that you are not feeling any pain nor instability in the knee. One of the biggest indicators for surgical reconstruction is if you feel that the knee is "giving out" on you.
Not everyone will need to get ACL reconstruction surgery. In the medical profession, we call these patients "copers." You can read all about it in my in-depth article on this subject. pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim Thank you Dr. for your responses and guidance.
Kindly mention any precautions and DON'T s with ACL tear conditions during/after recovery. I agree rehab exercises must be covered for recovery.
And with my present condition, I'm feeling muscle stifness ( from below knee to above feet area and/or at thigh area) very often, eventhough I'm not feeling any knee pain or instability. Any guidance here please.
@@harik5643 It is generally cautioned against performing deep squatting, high impact (running, etc.), and quick lateral movements during the rehab process. Again, you can read my in-depth article covering this topic at the link that I provided initially.
Muscle stiffness below the knee after the injury is common as it often is the result of muscle tightness from not walking normally and also swelling can drain down out of the knee into the lower leg causing a stiffness/pressure feeling.
@@harik5643 hey bro i have met this same incident and torn my acl 4 months ago can u share ur workouts
@harik5643 hope u are better now brother. I faced a bike accident too and got my ACL tore with meniscus damaged. Thanks God I am able to walk now and do normal work. What type of exercises are u doing?
Hi Dr,
Im 24 and I fully ruptured my acl with a medial meniscus tear back in October playing football (soccer). im on a waiting list for surgery in the uk but since the injury I've regained full mobility in my knee and I've been doing weighted squats and single leg work for the last 3 months or so. The stability in my knee is not 100% but it feels really good.
Im wondering if I decide not to go through with surgery if I'd be able to run properly? I havent tried since my injury (too scared) Many thanks in advance!
Hello Vincent, sorry to hear about your injury. Typically, those who decide to forgo surgery are able to eventually get back to running. However, there will always be some instances where the knee doesn’t feel quite as stable as it used to be (since it truly isn’t as stable as the ACL is a primary restraint for the knee joint). You should read my full article on this topic as I go into detail on how to decide whether or not to have surgery. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTimCan you reshare the link as it's not working now
@@SathishKumarSoundararaj I just checked the link and it still works, so not sure why you can’t see it. You can always just go to my website homepage and search the knee category for the article. pttimewithtim.com/
Dear dr one and half yaer ago during playing cricket i fell down my right leg had ACL tear .in mri report 1legment totally break kindly suggest excercise.
Surgery is last option, if you can heal yourself without surgery , don’t have surgery. I had surgery and i regret it. Now i have more problems
Sir i get ACl injury grad 2
Can i do this vidio showing exercises??
Grade 2 injury can recover???
I have mild joint effusion and partial ACL tear ,what should I do
Sorry to hear about your injury Jari. You should check out my in-depth article on ACL tears that describes treatment options. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
I have complete acl tear and grade 2 meniscal tear can I follow these exercises??
Sorry to hear about your injury. It really just depends on what your plans are for the future. Will you fit into the category that will try to get back to full function through exercise only or will you decide to have surgery. You really should read my full article that can help guide you on the decision on which is best for you and then has the exercises and video at the bottom. You can find it here: pttimewithtim.com/acl-tear-exercises-without-surgery/
My doc said that I don't need a surgery. So I'm on a 6 weeks bedrest now with 5weeks almost completed. I still can't bend my knee. I can perfectly do the leg raises but can't bend my knee. What has to be the problem?
( daenarys would be mad if I don't bend the knee) 😭
I am a soccer player and had acl injury 4 months ago.A Doctor said I need surgery but I can walk normal without limping or as if I'm not hurt, besides I don't have money to do the surgery. I don't feel much pain when squatting too but I rather limp small when running. Will I get better after doing this exercise for a while?
I’m sorry to hear about your injury Blaise. It’s a good prognosis for recovery that you’re not limping and able to squat mostly pain free already. There are varying degrees of ligament tear (ex. Partially torn, fully torn), which also play a role in the potential for full recovery. Have you had any episodes since the injury where the knee gives out on you? If not, then that’s a really good prognosis that you could return to previous levels of activity. You should read my full article on this subject, so you can understand all aspects around having surgery and not having surgery. You can read it at: pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim mine is Partially torn
Hey! I tore my acl in 2019 and my doctor said it was fine without surgery and i had to rest on bed for 4 months i excercised daily then later i stopped sometimes i would workout quads and now sometimes in months im walking or doing something and my knee buckles some days ago i even fell down im always insecure about it I've lost my confidence i always walk looking down so i dont tumble i gained weight too so i cant run yet can you tell me some excercises to loose weight im doing your core strength excercises to strengthen the knee
Sorry to hear about your injury Aman. Those moments of your knee giving out on you are because the ACL helps to stabilize the knee joint. You should really check out my in-depth article on ACL tears: pttimewithtim.com/acl-tear-exercises-without-surgery/
My MRI report:
Altered signal intensity as T2-fatsat byperintensity with attenuated appearance & altered axis seen in ACL, fiber layers appear attenuated less than 50 %.
Significant collection seen in the deep patella bursar
What can I do?
Sorry to hear about your injury. Unfortunately, I can’t provide specific medical advice, but you can check out my in-depth article on things to consider when decided whether to have ACL surgery or not. pttimewithtim.com/acl-tear-exercises-without-surgery/
@@PTTimewithTim I will not surgery. so what kind of exercise can I do for acl injury?
Hello Doctor, 50 days ago I met with accident and my MRI report says PCL avulsion fracture, my question is can i walk normally without surgery? Please reply
Thanks
Hi Steven, I'm sorry to hear about your injury. In regard to those who have suffered a PCL tear/avulsion fracture, the answer is that it depends. In this case, a person could likely get back to normal daily activities without having surgery if: 1)The PCL injury is an isolated tear meaning that other ligaments within the knee were not damaged other than the PCL 2) The knee symptoms reduced back to mild levels (i.e. swelling, instability with walking, pain, etc.) and 3) The individual does not need to get back to high-intensity activities (i.e. sports, hiking, etc.) Hope this helps!
@@PTTimewithTim My MRI report says.
Avulsion fracture of posterior aspect of tibial eminence involving the attachment of posterior cruciate ligament with
associated moderate to severe contusion. The fracture fragment measures 1.3 x 0.9 cm. There is mild superior
displacement of fracture fragments
Hello sir i got injured since 30 days
22days plaster also done to my left leg mri report says grade 2-3 sprain scene in acl ligament is this exercises are helpul or noo also effusion in knee joint
These exercises are directed for those who have suffered an ACL tear and who are trying to recover without having surgery.