Top 7 ACL Sprain Exercises & Stretches - Ask Doctor Jo
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- เผยแพร่เมื่อ 15 พ.ค. 2024
- An ACL sprain can have several different grades, and there is also a complete ACL tear. If you've had ACL surgery, follow the protocol given by your doctor or physical therapist. More ACL stretches: • ACL Tear Stretches & E...
These are my favorite ACL stretches and exercises for an ACL Sprain before surgery or if you decide not to have surgery.
To start off, you want to get the knee motion back. Heel slides, quad sets, knee props, and hamstring stretches can help you gain back motion that you might have lost with your injury. There are several other muscles around that knee that are also important to stretch, and you can find many other stretches on my channel.
Once you have mobilized and stretched the knee, you can work on strengthening the knee. A straight leg raise (SLR), terminal knee extension without and with a resistive band, and a balance progression series are great ways to get the strength and stability back in your knee.
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Early low grade partial teal of Acl In center zone with Interstitial edimia or grade 2 sprain lz what can i do help
What is the average recovery time for a mild sprain ? It’s been a 6 weeks which my doc recommended and now I can walk fine but im mentally scared to return to wrestling and tear it this time instead of sprain it. What do you recommend?
@@imrankalkharab4742you recovered?
@@pigheartsmith2218you recovered?
Sprained my knee roller skating a few days ago, it’s been 5 years since the first sprain in the same knee and WOW these exercises are what I needed thank you 💜💜
You're welcome.
it is completely healed or not ?
Hello Dr Jo , you are doing fabulous job thank you so much dear . God bless you dear .
Thank you!
Thanks for sharing your knowledge... it is helping me a lot in recovering... 👍🙏
You're welcome.
Please make a video on advance exercises of ACL strain so that we can enter in sports activities.
Best video ever seen!! Doctor Can i talk to you personally?? Will you clear my questions??
Thanks for answering
You’re welcome.
Thank you so much, Doctor!
You're welcome!
This video is super helpful. I partially tore my ACL and medial meniscus right before quarantine and couldn’t quite see a therapist until just recently. My knee doesn’t extend all the way or bend too much, but trying these exercises just now actually made my knee feel a little more relaxed! Thank you for posting such good videos :)
You're welcome.
How are you right now?? Did you do surgery or did you recover well?
This is true
How are you now?
did you have surgery done?
@savannahwebb2692 how are you doing now?
tnx, brilliant stuff
You're welcome, and thanks!
Hi Doctor Jo, your videos are great which is why I am a subscriber to them. I was wondering which of your videos is best for LCL strains... It feels like its a combo of a few but could you recommend top exercises or point me to the right video please? Thanks again and keep up the great videos and information they are helping me a lot
You're welcome, and thanks for subscribing. I don't have a specific one for the LCL right now, but the above would be a good place to start. Good luck.
Very Well Explained.
Thanks.
Hello Dr Jo. I had an acl surgery in my left knee one year have been past. Suggest excercise to strengthen acl to get back to sports
Thanks doc
You're welcome.
You both are great! Thanks for the video.
Thanks :-)
Doctor, do I have to wait until the sprain heals or I can start these exercises as soon as possible ?
After doing the hamstring stretch with the band, don't we need to do the same to the other leg... For balancing the both legs?
@AskdoctorJoe
Hi Doctor, I saw your videos and these are great guidelines.
I am having grade 2 sprain, so wanted to know should i bend the knee and follow your exercise or keep it straight so sprain heals by its own
Hey? Are you feeling any better now? Had few questions about it if you free to answer pls reply
Hi dr jo
Hi, Dr. Jo, I was wondering if you can explain why some knee injuries hurt when people when they walk upstairs but not down, and other people's knee injuries hurt when they go downstairs but not up. Lol I hope that makes sense. Thank you for all your awesome views. Love the dogs.
Thanks! It really depends on what muscles around the knee are involve in the injury. Some help more with going up, and some help more with going down. So it does make a difference for which ones are involved. Good luck.
Thank you so much for this video. I was accident 3 Jan 2020 ( my acl mcl complete tear) doctor tell me next mount i will surgery if i cant walk . Now i practice to walk. But my muscle atrophy 🦿. I will walk , i will walk
You're welcome. Good luck.
Tnks doctor
You're welcome.
hi doctor jo🙂 how can i contact you? i am a ACL patient from last 9 month😭
Hi Dr Jo, Thank you for the video! Just one doubt, do I need to warm up before any of these exercises?
and would it be ok to use a stationary bike with an ACL sprain?
You're welcome. Yes, a gentle warm up helps warm up the muscles for a better stretch.
Hi,how are you??Did you recover well? Please reply..
I'm fairly new to ur TH-cam channel. LOVE!!! I'd politely like to ask if you could turn volume up For most its probably fine but all I have is a small cell phone. Thanks
Thanks! You should be able to do all that with the volume below the video. Unfortunately, I can't change it.
u ever heard of headphones
Hi doc, my got MRi done of my both knees and mri is showing that Both Acl of my both legs got swollen. Please suggest can i do these exercise because i'm literally in pain since 5 years and no medicines are working.
Hello doctor ..i have a partial tear of Acl or grade 2 sprain what can i do plz reply
Plz reply my acl sprain what I do is it torn or partial how to see
I had surgery on 2 grade ACL, I mean half tear, so passed 6 weeks, but I still have pain and I can't bend my knee, I need help doc !!!!!, tell something, and I also heard clicking sounds with pain
Is ACL full tear need surgery or excercise is help?
Hello Doctor. You are doing a fabulous job. I have a special request to you. I had complete ACL tear and Grade 2 Meniscus. So, I went through ACl Reconstruction Surgery of my both knees. As a result, I am facing the problem of bow legs apart from weak muscles on which I am working out. Please make a video suggesting exercises to correct bow legs. Thanks a lot mam.
Thanks!
Is this suitable to do 11 months after surgery with barely any rehab
Hey, I have full range of motion of knee I can cut pretty hard on my knee but when I pull my knee to my chest it has a sharp pain in middle of knee what does this mean
Hi doc! I had a mild sprain on my ACL seven days ago when playing soccer. I did not have to come off, as the pain only started when I cooled off. Four days later, I went to train with my team. I run and stretched and all went smooth. However, after some drills with the ball (including game situations), I felt some discomfort.
Based on this information, can you give me any advice? Should I expect to be alright in 7-15 days? Cheers :)
Unfortunately, I really don't know since I can't evaluate you. That really could be a number of things.
How are you now? Are you back to sports?
I seem to have sprained my acl in my first week of Brazilian jiu jitsu. It seems like a slight sprain. And when I angle my leg in a certain manner it does hurt. My coach told me to rest for a week, see how I feel and if the pain is gone then it should be good to go. Thoughts?
Are you fully ok now?
@@althoufeek7120 yes! It was a very very mild sprain, I felt completely ok in a weeks time. I think it was an lcl sprain too, not acl
@@saifullahdurrani6322 how did yk it was a sprain I have full range of motion but a little sharp pain when I bring my knee to my chest
Hi Doctor I have a medial tear minisco I feel getting better with the exercises teraphy, do you thing will be better to wait and see more progress then the surgery?
Yes, if you feel therapy is helping, I would keep doing that. Good luck.
I've had knee surgery 5 years ago and sometimes it hurts after I play soccer. What muscles should I train to reduce risk of injury?
It's not your muscles, but rather the connective tissues in your knee. Ligaments, tendons etc
What is acl sprain or acl torn
Hello.doctor :
I have an ACL disruption in the area where the ligament attach to the bone ; this from 2014 also I have hypermobility in joint ..can you help me in discision what may be needed now in 2020 the surgery or physical therapy ??
Thx doctor
Hi brother how is ur leg now. I had complete ACL tear where the ligament attaches to bone 8 days ago. What will u suggest me. Is surgery mandatory or will physical therapy/Rest suffice
I was skating and I fell on a split position and I'm not sure wat to do I haven't went to the doctor cuz I'm scared and it already ben 5 days
Hi doctor,
I have had knee pain when climbing stairs for a couple of months. I had an MRI and found out that there was no tear in my anterior cruciate ligaments. But the doctor said that the anterior cruciate ligament was quite thin and loose. I can still do most movements. Are these video exercises suitable for the problem I mentioned? Or do I need a tougher program? Thank you for your help
Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
Hello Doctor. I have a question for you. I had complete ACL tear and partial Meniscus tear also. So, I went through an ACl Reconstruction Surgery 8 weeks ago. My question is that until now I feel that my thighs is not aligned with my leg bone especially when I walk, is this a normal thing or what i should do ?? Thanks alot .
It's normal for it to feel weak. Are you going to physical therapy for it?
First, thanks for the replying. Second, Yes, I am going to physical therapy and the PT course focuses on strengthen my muscles, but the issue is about the alignment of my knee, i don't know if this is a normal case or there is a problem.
You're welcome. I really don't know since I can't evaluate you. I think your PT would tell you if something wasn't normal though.
Thank you for this informative video. Noticed you saying that ACL will never heal. Does that mean ACL sprain pain will be chronic? I had an ACL sprain before 2 years and not healed yet. Been trying physiotherapy intermittently but kind of become hopeless.
You're welcome. A sprain is different than a complete tear. A sprain can possibly heal, but not a complete tear.
@@AskDoctorJo Thank you doc!
@@mirandajoseph8342 how are you now? Did you recover well?? Please update
Hi doc. My problem is *grade 2Acl sprain ,
*Minimal suprapatellar bursal effusion .
Who is best treament .
Plz guide me doc.
You recovered?
hello dr jo l have a partial acl tear. medial side oa and condromalcia in left knee can you help me?
Going to see a physical therapist in person for treatment is the best option.
Hey dr, quick question what is an acl sprain? Do I need surgery? As they said I sprained but nothing serious still not confident and some discomfort as I started to do gym for about 1 month and feeling better but still feel tight and some discomfort when trying to do change of direction
You recovered?
Hey Doctor. I'd like to ask of your opinion in what maybe be happening on the outside of my hips area. So I like to pose and one day I thought it would be funny to pose like an angry woman with one hip sticking out and as I was pushing my hip out It kind of goes out a lot more than normal on both sides and it snaps while going out and on one side I can feel a little clicking when I touch it. No pain though any ideas?
Unfortunately, that could be a number of things. If there is no pain, it might just be a tendon moving over a bony area.
Hey dr , how r u?
I had acl surgery months ago , i did physiotherapy and exercices in the gym for my knee with a personal coach
I started to play football at 5 months then i injured my ankle (3 weeks of recovery) i got back to football but this time with pseudo knee locking
Pain in my knee when i run .
I did the mri (it shows that there is a microscopic sprain(streched ligament) in acl) what should i do?
Im feeling that i cant play football anymore
My dr told me to rest 1 more month and to strenghten my quads and knee muscles
You recovered?
How clear Knee bend
Madem good morning super video usepul
Thanks.
Hi Dr Joe, what is the difference between MPFL sprain and ACL sprain? my son's MRI report says ACL sprain while the doctor wrote on the physiotherpay Patello-femoral MPFL sprain, thanks
They are different ligaments in the knee, but they both do help with stability. It's definitely worth letting the physiotherapist know what the MRI report says too.
@@AskDoctorJo Thanks for your reply, if my son has ACL sprain and does 12 sessions of physiotherapy with no sports at all (only swimming), can he go back to play normal in the team, he is in the volleyball and basketball team at school.
You're welcome. Unfortunately, I don't know that answer since I can't evaluate him. That's a better question for his physiotherapist and doctor.
💪🏾
Someone please tell me what symptoms of a ACL sprain feel like
So I partially tore my ACL, is it possible that my knee could heal without surgery?
Yes, depending on the grade of the sprain. Anything less than a full rupture is a sprain.
I also got a partial Acl half tear, my doc recommended Surgery
Grade 2 acl sprain ..is it tear ?
Hi Doc, sprained my acl 2-3 months ago and still feel discomfort, should I stop all activity for a while?
What you feeling bruh
What's your condition now?
Your acl sprain healed?
Hi Jo,
I'm Sannu, dancer
Late 10months I have injured my right knee will dancing.
This my report in MRI SCAN
IMPRESSION
Grade I ACL sprain
Minimal joint fluid.
Mild intrasubstance hyperintensity is seen in anterior cruciate legament. Fiber alignment is intact.
This what my report had given, I have consulted various doctor, but pain is still there,tell me some suggestions to cure please help me?
Unfortunately, I don't know since I can't evaluate you. Just looking at a report isn't enough.
Hi brother,how are you?? Did you recover well?? Can you run?? Or did you do surgery?? Please reply..
Your acl sprain healed?
Hello Dr. Actually I had an ACL sprain 20days back... Now there is no pain no swelling nothing, even I'm able to balance my body but I'm not able to fold it completely. And I have a tournament of basketball to play after 20days...would I be able to make it M
I don't know since I can't evaluate you. You will need to ask your doctor.
Hi,how are you right now? How is your knee? Please update..can you run perfectly
Hello, I had my Acl sprain 2 weeks ago. I'm a soccer player, quite worried about my future, can you please tell me what happened with you after your sprain.
Your acl sprain healed?
@@nasrunaz6944your acl recovered ??
My Acl ligament tear has been attached after Pop and we didn't take any further Mri scan after pop, As per Physiotherapy Doctor, after knee exercise from few days doctor confirmed that there is no pain, since it happened 14months, And my question is Without surgery will cure perfectly?
Is it a complete tear?
@@AskDoctorJo Yes it is.
Unfortunately no. A complete tear will not heal on it's own.
@@AskDoctorJo Only Surgery is cure?
I don't know since I can't evaluate you. You will need to discuss that with your doctor.
What is the average recovery time for a mild sprain ? It’s been a 6 weeks and I can walk fine but im mentally scared to return to wrestling and tear it this time instead of sprain it. What do you recommend?
Bro I’m in this same situation, how’d it go for you?
@@miguelquintero1538 I sat 4 months now I’m back in the gym. I don’t have any pain anymore but it does feel weird if I’m not wearing my kneee wrap
@@pigheartsmith2218 you sure it was a sprain? Cuz I've had mine like 2 weeks ago. I still feel like my knee is about to slip out. Not much pain or any other issues. But wearing a knee cap is like extra confidence. I feels like Without a knee cap it's about to fall off
And The doctors said its a mild sprain I should be able to play like before after a month or so...
@@nasrunaz6944 yup was a sprain. I still feel funny on my knee if I walk for long without knee wrap
I have acl sprain and grade 1 meniscus degenration is it cureable without surjery.If it is then how.plzz rply
You recovered?
@@PallaviBhardwaj-ox3uk hmmm operation krna pda last year puri trh recover hone m ek saal lg gya lg bhg jb m regularly exercise nhi kr rha tha
@@mukultiwari604 acl aur meniscus dono ka operation hua?
@@PallaviBhardwaj-ox3uk nhi sirf meniscus balance kiya gya tha acl minor damage tha khud hi recover hogya
Doctor Dharmendra singh se consult kr le ap medanta lucknow
When performing a quad set, I can do it without something under my knee but as I set something under my knee, the pain is unbearable. Any ideas? I recently moved to a different state and don't have a physician as of yet. Using your videos again as they help with a full recovery of my meniscus reattachment surgery with a tibial tunnel within 6 weeks.
Did you have another injury or is this still from your surgery?
@@AskDoctorJo its a new injury on my other leg
When the angle changes, it just puts pressure on different areas of the knee joint, muscles, and/or ligaments. So depending on what specifically you injured, sometimes there is less stress on it when it's straight vs. slightly bent.
when do i start that excercise when i suffered acl yesterday?
MRI results just came out doctor said it's a minor acl sprain dont have to do anything can continue with physical activities. but my knee still hurt sometimes even when Im walking normally or after sports. do you have any tips or advices. this exercises should help me?
It's been 4 months
How are you feeling know bro
I also have mild ACL sprain
Plz tell me r u know fine without surgery 🙏 ..bcz i also have acl sprain .what u take treatment
@@studywithsanjay3101 how are right now, brother?? Can you walk normally,can you run??
@@devton8679 no
@@studywithsanjay3101 you can't even walk?? Or did you consider Surgery??
Where do I get a pillow like that?
It's called the Womfy. You can get it on Amazon here: amzn.to/2IaiOuk (affiliate link)
I like your socks, thank you for this
Thanks, and you're welcome.
great video, but I have a question, I have 1 month with sprain ACL, I just feel a little pain while I walking for a long time, jump is really hurt, and run its annoying, I really want to come back to my sport... ¿Need I use ice or hot after or before the exercise? and if so ¿How much time? and after the excercise, its necessary do elongation all the muscles?
From Chile.
How are you bro?? Did you do surgery? Or did you naturally heal?
@@devton8679 If u have a simple sprain, just need physiotherapy and exercise, but if u cut the ligament (U need confirm with resonance) its necessary surgery.
@@yeyo9402 thanx for the reply bro.. I have done MRI
1) ACL grade 1 tear..
2) mild knee joint effusion.
Did you heal properly without surgery??
@@devton8679 Yeah, the studies said the surgery its contraindicated for a tear grade 1 or 2.
@@devton8679 hey I have the same issue like you plz tell me hows ur condition now... Is your acl sprain healed?
DR.what is ACL????
Anterior cruciate ligament.
If this video was in hindi ,I were very glad but I have to adjust now
Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words: th-cam.com/video/VatNBZh66Po/w-d-xo.html
My question is what if I have an injury that's keeping me immobilized for weeks, who's gonna walk my dog?
Cool bear...
🐾