Home Exercises To Rehab An ACL Injury (NON Surgical!)
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- เผยแพร่เมื่อ 22 พ.ค. 2024
- Dr Jared Beckstrand demonstrates the best exercises to rehabilitate an ACL knee sprain at home. If you have an ACL injury that’s non-surgical, these exercises will help you to feel better faster and get back to those activities you love! Physical therapy ACL knee injury exercises you can do at home!
DO YOU HAVE AN ACL INJURY? WATCH THIS VIDEO FOR SIMPLE TESTS YOU CAN DO AT HOME: • Did I Tear My ACL? 3 T...
Your anterior cruciate ligament (ACL) is one of the four major ligaments that holds your knee together. It is crucial in adding stability to your knee joint and holding the femur and tibia together.
Given its critical role in holding the knee firmly in place, the ACL is a very common injury location. Because of its role in stabilizing the knee joint it’s susceptible to high forces that can injure it.
Common ACL injuries can be “contact” (a person or object falling into your knee) or non-contact (planting your foot and rotating) in nature and are classified as partial (not all the way torn) or complete (all the way torn).
While most complete ACL sprains do require surgical correction, most incomplete sprains respond very well to conservative rehabilitation exercises.
When it’s injured, it can leave the knee feeling “unstable” or “like it’s going to buckle”. The goal with non-operative exercises is to improve strength of the leg muscles and stability in the knee.
And that’s exactly what I wanted to present to you in this video! This is a collection of seven of the best exercises you can do at home to rehabilitate your ACL sprain. These are the same exercises I give to patients in my clinic every single day. I know they’re incredibly effective and I hope they help you out as well!
SPECIAL NOTICE:
The exercises presented in this video are meant for PARTIAL ACL SPRAINS NOT REQUIRING SURGERY. If you recently had surgery to repair an ACL tear DO NOT perform these exercises as some of them may be contraindicated by your physician. You are advised to seek the help of a physical therapist in your local area who can guide you through the proper progression of the right exercises for your unique post-operative situation.
THE BEST HOME EXERCISES FOR AN ACL INJURY
(1:38) QUAD SET
(2:38) HEEL SLIDE
(3:41) ANKLE PUMP
(4:48) SHORT ARC QUAD
(5:54) STRAIGHT LEG RAISE
(6:45) BRIDGE
(7:25) HAMSTRING CURL
(8:43) SINGLE-LEG BALANCE
FREQUENCY
How often should you do these exercises? Typically I recommend patients run through this list of exercises 1-2 times/day as tolerated per pain levels.
MORE GREAT VIDEOS TO HELP YOUR KNEE
HOW TO CHECK FOR AN ACL TEAR: • Did I Tear My ACL? 3 T...
HOW TO CHECK FOR A MENISCUS TEAR: • Do I Have A Meniscus T...
ACUTE KNEE INJURY EXERCISES: • HEAL IT RIGHT! Stretch...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Not sure if your knee pain is coming from your ACL? Be sure to check out these three simple tests you can do at home to check it out: th-cam.com/video/RfY5YP8-5fc/w-d-xo.html I hope these help you out! Please leave your questions and comments below and thanks so much for watching!
Tq sir
@@MSunitha-ee3or You're welcome! Hope they're helpful!
**You have a spoof account replying to comments on your how many days do you workout post.** Better look into reporting them and deleting their comments.
@@MSunitha-ee3or 0
LEO Y Yazmin.❤❤
Guy is humble he even replyed to his audience
These work outs have been helping me rehab my injury 💯
Great to hear and thanks for sharing!
Very useful video sir
Have you done a video on how to rehab a PCL injury yet? Would love to see one. Thank you! Love your channel.
Thank you Guys 🙏🏽🙂🙂🙂
Our pleasure!
Thank You Bro for sharing your video
My pleasure! I hope it helps.
I dont have an acl injury but i do have wrist and ankle pain love your channel sooooooooooooo much love your exercises soooooooooooooo much Thanks Ramya
Thank you so much, Ramya Padmanabhan! I hope the things I share continue to help you, and thanks for always commenting!
@toneandtighten thanks a lot for these, tore my acl a year ago and for whatever reason haven’t been able to get the surgery done, how often would you recommend doing these exercises? Thanks
Thank you so much!
You are so welcome, Julia! I hope this video helps!
Thank you sir its been over 5 yrs and some months now since my acl torn. I have been receiving the wrong treatment and about a year ago i found out that it was a ligament injury and i was adviced to see a physio but their prices were to high . I'm hoping this helps me recover quickly. Thanks for this video i was scared about this whole thing but seeing this video and the comments has really made me happy and hopeful
Hello buddy just saw your comment can u just guide me that did u find this video useful because I also have a small tear in my acl so I am thinking to follow this video
so can u tell me that did this video help you out
@@ShubhamVerma-xl3xpI have also a partial acl tear
So did you tell about this exercise helpful or just time waste
Thanks, very helpful 🙏🏅
Glad it was helpful!
Thank you so much for sharing these exercises.I've torn my acl 5yrs ago,no surgery.I've survived but a few weeks ago,I've bent it and heard a loud pop!it hurts a bit now and i'm wearing a knee support and soing these these exercises will help me regain the strength of my knee again.Thanks again and keep making more videos so you could help others like me recover w/out spending so much money in physio
You are welcome, Jo! I hope these exercises are beneficial for you!
what did the MRI show?
@@peosforos13 Hi there.Had my knee surgery(acl reconstruction)last aug and am doing well now doing some physio to strengthen my muscle.A long and painful way to go but thankful that everything is all sorrted out now.Thanks for this video too to help me recuperate.God Bless you and your familyxxx
@@jo-pinaydownunder480 how are you recovering. These excercise helped you or not?
@@apocalypsenow314 i had my surgery done 3mos ago unfortunately as exercising is not the option anymore:(...
Nice exercise for ACL ligament thank u very much
You are welcome! I hope this is helping you!
Thanks very much 💟
You're very welcome, Scenic Spotter! I hope they help you! Thanks for commenting.
Thank you!
You're welcome! I hope this video helps you out!
It was very helpful to relieve my knee pain
I am so glad and thanks for sharing!
I love your videos thank you
Glad you like them and thanks for commenting!
Thanks for the information. I had a ligament injury on my left knee 2 years ago. And I have not done surgery on that part and sometimes I have pain on that part. I cannot run ,dance and jump. Please Sir give me some suggestion
I think this will help me to be fine and my knee back to normal
Thank you for this video. Should I do the workouts on both legs so they're even? 😅
Hello doc, I was wondering if you could do this to prevent an ACL...
*Separate question*: I was also wondering if you could use these exercises to strengthen the knee?
-thank you
@Tone and Tighten, when doimg the quad sets, I can hear and feel a small pop each time I press my knee down but it doesnt hurt, is it ok to continue doing this exercise?
Hello Dr. Thx for posting vedios. Dr confirmed me that, there is a partial tear on my ACL and torn of lateral meniscus tear. And Dr suggested me to have surgery for Mensicus and he can do ACL surgery if it’s got tear more than 50%.
I am getting the pain only when my leg got strained.
Can you suggest me Dr, if I follow and do these exercises, will it help to avoid go through surgery. Or it’s a time being excerises to avoid the pain ?
Great video doc tore my acl a few years ago playing soccer and had it reconstructed fully and rehabbed however I’m fairly sure I had a retear and literally just decided to stop playing out of frustration hopefully these exercises can help me gain some confidence in my knee again
I hope they help you, Sebastian!
CHeck out knees over toes guy man! Hopefor the best
Whether u did any surgery
Hi man fellow soccer player and injury research student here, for a survey (for school) I was wondering if you could tell me how you tore your ACL a few years ago... You will be kept unanimous if you would like... Thank you for your time.
@@Spokentoandsaved Yeah that’s fine man, first tear was because as I was in a full sprint another player shoved my back and my planting leg hyperextended with my whole weight on top of it, and the second tear was a really dirty foul from an opponent, he came in with both legs but missed and all his momentum crashed into the side of the same knee I had torn before
Loved ur video... helped me alot in acl injury pre surgery.....can u plz give us a video on shin splits rehab
Try this: th-cam.com/video/olpUrL-w2qg/w-d-xo.html
Hello, when you talk about reps, does that mean that you perform one exercise 4 times with short breaks or you do all exercises then a break and then again all exercises or you exercise several times a day?
I had acl surgery years ago but after a I rehabbing for 8 months I got back into football and tore it again I’ve been 3 years with my torn acl and I’ve have major pain and I can see muscle loss in my leg hopefully I’ll come back in a month after these exercises and I’m better
I am sorry to hear that! I hope you find these exercises helpful and thanks for commenting.
Started today. Thank you.
I hope you find it helpful!
Make video on After acl tear surgery exercise
Hello Dr Beckstrand. Can I switch these excercises for Hamstring curl machine, leg extension machine, hip thrust machine (all with light weights) and leg raises on the pull up bar? I feel like it will be more convenient for me since I have a gym nearby. Thank you!
Can you suggest exercises for torn tendons of the shoulders? I've bursitis and tendinitis.
I no longer have an acl, and as I’m 73 it won’t be rebuilt. I went to physio for several months and I can now walk with only a minor limp. I can ride a bike and go on easier hikes. I would like to strengthen my leg in order to return to skiing, first cross-country, then perhaps downhill. Are there particular exercises you could recommend? Thank you.
Tore my ACL and fractured my femur along with other ligaments. Fell on the left leg from a 5 ft drop.
52 yo male 208 lbs 5’10”
As writing this today, 2 weeks and 2 days ago was the accident.
Dr didn’t recommend surgery after reviewing imagery.
The leg is finally starting to not be so swollen and I’m able to slowly walk a little without crutches.
The back of the calf from the knee down to the ankle is tight and sore.
I’m hoping I’m not jumping into using the leg too soon but, I appreciate the video you made to show us what exercises to do for this type of injury.
Thanks!
You are welcome! I hope you find these exercises helpful in your recovery.
@Draw Shot Thanks for asking.
Started doing my own PT after Orthopedic visit. Slowly walking with a brace.
We ended up moving across the country shortly after the injury and I’m sure I slowed the recovery by stressing the knee.
Started a new job.
It took a few months for the swelling to go away. It doesn’t hurt as much but, cold winter hasn’t been experienced yet.
Able to ride motorcycles again.
I don’t walk the same or able to lift/do things like before but, I’m glad I can walk.
Just being mindful of what I’m doing and continue to stretch and walk.
Not going to get surgery any time soon.
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.?
Mildly bulky ACL with T2/ PD fat sat hyperintense signal, s/o Partial mucoid degeneration - this was my MRI result for both knees. Should i do the exercises mentioned in the video?
Hi doc I am football player I got my knee injured during playing football my regional doc hasn't said it's an ligament tear I don't have swelling or too intense pain but slightly I feel off about my knees.
How many days I have to take rest to get back to my football?
Hello, may I please know how many times In a day I should do this?
Hello Doctor, Please I've got a longer lasting problem to share wishing you could offer any helping solution to this health issue.
My mummy had an accident lately and ever since then, she had been having series of problems. She experience this increase in size of belly inside of her, but on one looking at her, you wouldn't notice anything because her body size remained the same physically.
Please I want to know what may have caused this lasting problem, and if there is any possible solution to this?
How often in a week should those rehab exercises be performed ? everyday?
Should i do all these exercises in one day? Or only one per day?
This exercise helped me lot, thanks from India
You're welcome!
Hlo sir I had a lateral meniscus partial menisectomy surgery & before I have a partial thickness of acl tear so please tell me good exercises for heal it's own on acl tear without surgery.. 🙏
Pls make a video on MCL tear rehab
yeah, very nice, making exercises with one that has no injury ;)
Hii sir iam Vishnu iam facing acl injury my doctor suggested me go for MRI...and in my MRI reports having acl partial tear my doctor suggested physio therophyy for 4 months now iam can't able to bend my knee completely? And again iam consulted doctor he told me go and do strengthing exercises
I have grade 1 ACL injury , been feeling the wobblyness since 8 months , in beginning i thought it may be temporary , after sometime when i saw no improvement i thought it may be be vitamin D deficiency so i got it tested , turns out i had severe vit d and b12 deficiency. Ate suppliments for few months yet no improvement in my knee.
All this time i was working out and doing heavy walking. At last i decided to get my knee checked. Got an x ray , nothing showed up , bones were all right. Then the doctor recommended to get an mri scan which i got and results were obvious
Grade 1 ACL injury
Minor chondromalacia patella injury
The doc told me to do core strengthening , he said doing planks consistently should be enough.
I started doing planks and hurt my back.
Then i looked for something which didn't require planking and here i am , i did my first session today (apart from the ball exercise because I don't have it)
My back isn't that hurt should heal in few days.
Thinking to do these exercises and planks together.
Hope it works out because i was working out to drop fat and wanted to be physically active.
Thanks for the video.
I'll be providing updates weekly.
Best of luck!
Hey
Does it help?
I would advise some glucosamine supplements, they are good for strengthening the cartilage
Thanks for these exercises! I tore my ACL last year, so my knee still feels wonky 🥲 Even in minute form, these exercises helped a lot 😎👏🏽
You are welcome! So glad these were helpful!
Hi. Recently (45 days ago)in my right leg a high grade partial ACL tear occurred in byke accident. Is it possible to cure fully without surgery using this exercise? Please reply. My age 33 years.
Hi,i streched my acl last year with pressleg .since then i have pain while walking and standing.i'v been doing these exersices since a week every day now(the video about knie pain).but i feel worse.( more pain .)(on my upper knie muscl.should i stop? Or carry on exersicin it?
sir i have partial injury in my acl..can i recover this injury form these exercises..?????
Hello sir. ACL is a deadly injury or not?
When to start these after injury
If I swelling due to ligament tear.. Can I able to do these exercises???
Could you do a video about treating pain around the collarbone area(shoulder, neck)?
Naravno, Toni! Thanks for the suggestion and I'll see what I can do!
Shld i do these exercises once a day or twice a day?
My knee is still super swollen and it’s been 3 weeks, I have both meniscus torn and my acl on my right knee. Should I be worried?
I fell while dancing. My left leg below the knee took most the impact, so I'm looking at a pretty bruised leg. Waiting to get MRI, but ortho Dr said it's an ACL tear
Sir I have partial tear ACL....can I follw. These exercises
Hi.i had a fall from two wheeler on 12th january 2023.i had swelling around the knee.till date swelling is there.i have taken physio medicines but swelling is reducing very slowly.can it be ACL tear and can u guide me???
In complete acl tear it is beneficial or not ?
How often should I do this? Ones a week, twice a week??
Thanks Doc hope it works Sis ?
Thanks for this video, I have a low grade ACL tear. How long do you suggest me to do these exercises?
How's your leg. Did it heal without surgery?
Hello! So I actually tore my ACL back in 2017 and had surgery done on it and then had a second surgery about a year later on my meniscus (some of it was removed) all on the same knee. I did PT after I had my first surgery but haven’t done so since. I exercise and do plenty cardio throughout my week but I want to start training for soccer soon. I’m just afraid my knee won’t be ready for pivotal movements. Are there any exercises you recommend (and can upload) I should do to help strengthen my knee? Thank you!! Look forwarding to hearing from you soon
You may find these helpful: th-cam.com/video/ikt6NME0k9E/w-d-xo.html and th-cam.com/video/0CQsMauqu5s/w-d-xo.html
The thing is that i have just started to train. And I want to take care of my back. I do have days where my back is hurting a little bit. But I don’t know if that comes from all the training or something else. And btw I’m 15
Acl complete tear will recover without doing surgery?
I have buckling in pcl and near complete thickness tear of ACL
Whay i should have to do ??
Im a 55 year old male.
*self accident.
*ACL complete tear.
*From thigh to ankle was in cast for 30 days.
" Then cast removed and knee braces are being used to move around with support of Walker.
* I cannot walk without waker.
* knee can bend upto 30 degree angle.
Shall I continue with these exercises..? And usually how long does it takes to completely start walking without any support?
What can i do to bring it to normal
How often do we do these? Once a day?
Hey i had acl partial grade 2 tear... 3 years ago I somehow survived. Can i do these now. I stopped all exercises n walking n gained too much weight. Can i go for Walk or run now. It's been 3 years
Iam start the exercise today How many days are recovery my acl . Please tell me sir .
What are the exercises for Acl, pcl, meniscus tears It has been 8 months since my accident I still didn't recovered
My question sir how many days for this exercise
I will try these, my ACL aren't fully torn, they are super thin from an injury. I hope these may help
I hope you find these helpful, Nouran El-Behairy!
Doctor acl pcl mcl mild sprain grade 1 please solution 🙏
What would be the next phase?
How about if so much pain in bending knee .How can do bending exercise
Thanks for the information 🙌🏻 I recently had an acl reconstruction but along with that I had a minor cartilage damage under the patella. And sometimes I have popping sound on the outer side of the knee. Could you please help
Hi Anand - thanks for the comment and question. How long ago was your surgery? Are you still be treated by a physical therapist? If it's been months then you should be okay to start the exercises in this video. If the popping is on the outside of your knee these could possibly help with that: th-cam.com/video/j4pkM4ZO6hM/w-d-xo.html However your best bet is to follow up with your therapist and surgeon for the best plan of care for your unique circumstances. Good luck!
i did surgery over a year ago still feel weak should i go back to physical therapy are these exercises still not for me?
I have acl grade 1 can i do these cause my doctor said it doesn't need surgery but just rest and icing and any idea if it will cure cause i am an athlete
I had a partial ACL tear while playing games with my friends. And I don't want to go for surgery , as doctor has said that physiotherapy exercises might help recovering it in next few months. I hope I recover from your videos in next few months. Pls pray for me 🙏
Us bro us 🥲
How are you now bro?
How are you now ? Are those exercises helpful?
How long should I wait after my injury to start trying some of these exercises? I can already put some weight on my injured leg, about 2 weeks since initial injury.
How is your knee now?
Hey do you think you could do a video on bow legs posture? Love your channel!
Thanks for the suggestion!
Sir can a sports person run again even after had a tear injury?
Pls make video on back muscle strengthning
I have plenty of those here on my channel, Kalpana! Just search for "Tone and Tighten Back Exercises" and you should get some great videos!
@@toneandtighten thnks Sir
👍 good exercises...
Thank you so much! I hope they help you, Selina!
In my right nee acl complete tear 2 years ago,but no pain ,surgery oneed ir not
Hello I am from India
It's video very helpful for me thank you very much
I am very upset from this knee problem after watching this video and doing exercises at home I can feel very well
Subscribed 👍
Thanks so much for your support!
Nice video, its better if the exercise is done for both legs. Symmetry is important for good health and I think it's natural approach. What do you think?
I am doing this exercise since few weeks, my ACL injury is 4yrs old and it started to pain from second year. I am doing regular exercise which are similar as shown here. It gives positive sense to me but still I feel incomplete and stressed during work. I have few doubts, please clarify
1. Does gaining weight impact ACL injury?
2. Will there be any progress if I use some good braces like donjoy pre-operatively?
3. How long can we delay our surgery plan if we follow all precautionary measures?
Thank you.
No
Hello, I'm 16 years old and i think i have acl because my sport is volleyball and because of pandemic i gained weight...when i did the hill slide every single time i hear a pop...Is this an acl...And can you suggest what should i do...I've done nothing yet like surgeries...I hope you can help...Thank you!
Hi sir I am 16 year old my ACL ligament tear 70 to 80% so pls you suggest me what can I do
Hey, are these stretches for range of motion supposed to hurt a little in the front of the knee? (Non operative ACL tear)
I am feeling the same right now. Did you proceed doing them despite the pain? How did it go?
Please do video on pcl & meniscus
I have a video on meniscus tear you may find helpful: th-cam.com/video/yLB4ktZFMJE/w-d-xo.html
Can ACL tear repaired with weight loss
What if I can't straighten or bend my knee completely for these exercises?
Hi doc. Really appreciate your video's. Have being following your videos for some time now and its very helful however i haven't been able to fully perform the exercises. Its being 7 weeks since i tore my ACL and im still using crutches, i cant bend my knee or put weight on the knee. There's still swelling at the bottom of the knee cap. I need your advice on what to do, im scared and confused why it's taking this long.
My Ligament is tear from last 7 Years.
My doctor said to try to walk as soon as I can. Sounds like you have more going on
Hi! Thank you so much for your video. My girlfriend just torn her ACL a few days ago and is on crutches. Any suggestions on when she can start these exercises?
SHE SHOULD GO TO PHYSICAL THERAPY. (SAME HERE)
Did you ever get an answer? I tore mine a few days ago