Post ACL/PCL exercises
After Surgery Recovery Exercises
Day 1 – Day 14 (all exercises 4 times a day)( 15 repetitions and 3 sets)
- Ankle pumps
- Heel press all-day
- Sitting passive knee bending( > 120 degrees )
- Straight leg raise with the brace
- Side leg raise with the brace
- VMO ex -sitting football press
- Prone leg hangs (hold for 5 min)
- No active quadriceps extension for 6 weeks (open chain exercises)
2 weeks –4 weeks
- All the above exercises
- Wall squats
- Lunges with support
- Back bridge with foot ball press
- Remove brace after 3rd week and start Hurdle walking
- Achieve forceful complete knee bending
4 weeks – 6 weeks
- All the above exercises
- Start jogging
- Lunges
- Squats
- Sumo squats
6 weeks – 10 weeks
- Open chain kinetic exercises – quadriceps extension exercise
- Single leg squats
- Balancing training
- Jump and land on one foot
- Box jumps – both legsl
- Side walk with theraband
- Side Jump squats/ lateral squat jumps on stepper
10weeks – 12 weeks
- Lateral squat jumps on soft ball
- Box jump on soft ball
- Single leg jump on soft ball
- Double leg cross jumps
- Single leg balancing on soft ball
- Lateral walk
- Jogging with jump and reverse jogging
After 12 weeks
- Start running
- Single leg cross jumps
- Squat and pivot with stretchable band
- Run , jump and pivot
- Multi directional running ( forward , lateral and reverse)
- Agility drills ( zig zag , side running & figure of 8)
- Agility with football