As the post operation effects of the knee subside, commencing more traditional strength and control exercise will often begin. These exercises should be done with concentration and consideration of technique and muscle fatigue. Generally these exercises should include strengthening of all lower limb muscles and movement patterns.
For examples of exercises in this phase go to our exercise gallery. Note you should not complete these exercises without guidance from your health professional / physiotherapist. Use these videos as a resource for tips on technique and what muscle groups you should be covering.
For further description of exercises go to our exercise program tab and click on each of the components listed below:
- Quadriceps
- Gluteals
- Hamstring
- Balance
- Core
- Calf
- Hip stabilisers
- Non-impact cardiovascular training
Appropriate dosage
8-12 repetitions, 3-4 sets
Appropriate difficulty
As the muscles get stronger it is important that the exercise also gets more difficult, so that the muscles continue to get stronger. This could be done with external resistance or modifying the exercise.
- You can use this scale to measure your effort while you exercise.
- Try starting each exercise at a difficulty level you rate as ’hard’ (i.e. 5/10), and then increase in subsequent sessions to between 7-9/10
- If you reach 12 repetitions easily and feel like you could do 5+ more with good technique you need to increase the difficulty.
If an exercise does not allow you to keep your pain or swelling under a moderate level/5 out of 10, you may need to reduce the difficulty level.
Discomfort should settle within 60 minutes of ceasing the exercise
Discomfort should not be increased the following morning
Exercise following ACL reconstruction is not only important to regain muscle strength and fitness, to enable return to pre-injury activities/sport. More importantly it is important to return to regular physical activity crucial for future health, and has been shown prevent and be effective treatment for many chronic health conditions (I.e. diabetes, cardiovascular disease, dementia and anxiety).
Many people do not regain full strength, movement patterns fitness or return to the same level of performance and sport following ACL injury
Deficits in strength and function have been linked to an increased risk of reinjury, future symptoms and poor quality of life.
Achieving strength goals require a high level of dedication to a holistic exercise program.