Exercise Library: Your Recovery Toolkit
Comprehensive collection of exercises for ACL and MCL recovery
Early Phase Exercises
Weeks 0-6: Foundation Building
Safe exercises to start your recovery journey
Heel Slides
Lie on your back and slide your heel toward your buttocks, then straighten your leg. This improves knee range of motion safely.
Straight Leg Raises
Lie on your back and lift your straight leg up and down. This strengthens your quadriceps without stressing your knee.
Quad Sets
Sit or lie down and tighten your thigh muscles, pushing your knee down. Hold for 5-10 seconds, then relax.
Ankle Pumps
Move your ankle up and down to improve circulation and reduce swelling in your lower leg.
Strength Building
Months 2-4: Building Strength
Exercises to rebuild your leg strength
Strength Training Exercises
As you progress, you'll move to more challenging exercises that build strength and prepare you for return to activity.
Wall Squats
Stand with your back against a wall and slide down into a squat position. Hold for 10-30 seconds, then slide back up. Start with shallow squats and gradually go deeper.
Step-Ups
Step up onto a low step or platform, then step back down. Focus on controlled movement and proper knee alignment. Gradually increase step height as you get stronger.
Lunges
Step forward into a lunge position, keeping your front knee aligned with your toes. Return to starting position and repeat. Start with bodyweight and add resistance as tolerated.
Bridges
Lie on your back with knees bent and lift your hips off the ground. This strengthens your glutes and hamstrings, which help support your knee.
Balance and Stability
Improving Balance and Proprioception
Exercises to improve your body's awareness and stability
Single Leg Stance
Stand on one leg and maintain your balance. Start with support nearby and gradually increase difficulty by closing your eyes or adding movement.
Tandem Walking
Walk heel-to-toe in a straight line. This improves balance and coordination, which are crucial for preventing re-injury.
Balance Board
Stand on a balance board or wobble board and maintain your balance. This challenges your proprioception and improves knee stability.
Mini Squats on One Leg
Stand on one leg and perform small squats. This combines strength and balance training in one exercise.
Cardiovascular Exercise
Safe Cardio for Recovery
Low-impact cardiovascular exercises to maintain fitness
Stationary Cycling
Start with low resistance and gradually increase. Cycling provides cardiovascular benefits without stressing your knee joint. Aim for 20-30 minutes initially.
Swimming
Swimming is excellent for cardiovascular fitness and leg strength. The water provides resistance without impact. Focus on freestyle and backstroke initially.
Elliptical Training
The elliptical provides a good cardiovascular workout with minimal impact. Start with low resistance and gradually increase as tolerated.
Walking
Start with short walks and gradually increase distance and pace. Walking helps maintain cardiovascular fitness and can be done almost anywhere.
Advanced Exercises
Return to Activity Preparation
Sport-specific exercises to prepare for return to your activities
Plyometric Exercises
Start with low-impact plyometrics like jumping in place, then progress to box jumps and lateral hops. These prepare your body for the demands of sports.
Agility Drills
Practice cutting, pivoting, and lateral movements. Start slowly and gradually increase speed. Focus on proper technique and knee alignment.
Sport-Specific Training
Work with your physical therapist to design exercises that mimic the movements of your sport. This helps prepare you for return to activity.
Running Progression
Start with light jogging and gradually increase distance and speed. Begin with short intervals and progress to longer runs as tolerated.
Common Questions
Frequently Asked Questions About Exercises
Get answers to the most common questions about exercise during recovery
How many repetitions should I do?
Start with 10-15 repetitions for most exercises. As you get stronger, you can increase to 15-20 repetitions. Focus on quality over quantity.
What if an exercise hurts?
Stop any exercise that causes significant pain. Some discomfort is normal, but sharp pain is a warning sign. Consult your physical therapist.
How often should I do these exercises?
Most people do rehabilitation exercises daily or every other day. Your physical therapist will give you a specific schedule based on your situation.
When can I start more advanced exercises?
Your physical therapist will assess your progress and guide you on when to progress to more challenging exercises. Don't rush the process.
Can I do exercises not listed here?
Check with your physical therapist before adding new exercises. Some exercises might be safe, while others could stress your healing ligament.
What if I miss a few days of exercise?
Don't worry about missing a few days. Just get back to your program when you can. Consistency over time is more important than perfection.
Ready to Start Your Exercise Program?
Get Back to the Activities You Love
These exercises are designed to help you recover safely and effectively. Start your journey back to the activities you love.