Rupture of the anterior cruciate ligament – Step 1

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Surgery for a rupture of FrontCruciate ligaments usually only happens, if the tear is accompanied by other symptomsserious knee injuries. In such cases, one should the department thatis in charge of the operation, draft an individualt rehabilitation programme.

This training programme only applies to ACL tears where no surgery has been performed on the ACL.

Condition

Walking, cycling on an exercise bike, swimming (backstroke)

Stretching

10 minutes of each training session

Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stå foran en væg med træningsbenet strakt med hælen i gulvet og med fodleddet bøjet, så forfoden støtter på væggen. Pres bækkenet mod væggen, så der kommer tiltagende udspænding af lægmusklen. Hold udspændingen i 20 sekunder. Gentag øvelsen på modsatte ben.

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto the bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.

Coordination

5 minutes of each training session

Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold  balancen. Støt i starten evt. med en hånd mod væggen.

Strength

45 minutes of each training session

Sid på stol med begge ben hvilende på en skammel. Løft det ene ben lidt over skamlen med maksimal bøjet fod og hold stilling i 10 sek. Slap af og gentag øvelsen med modsatte ben. Gentag øvelsen med skiftevis højre og venstre ben.

Lig på ryggen på gulvet med underbenet på en skammel/stol. Foden hænger frit. Vip foden op og ned og fra side til side.

Sid på gulvet med træningsbenet strakt. Pres knæet mod gulvet og løft hælen fri af gulvet og bøj fodleddet op. Hold stillingen i ca.10 sek. Der skal være spænding på lårets forside. Gentag øvelsen på modsatte ben.

Lie on the floor with your legs stretched out. Place a rolled-up towel in the hollow of the knee of the working leg. Rest your heel on a raised surface about 5 cm high. Point your foot upwards as far as possible. Hold the position for a few seconds, then relax for a few seconds.

Stand upright with your feet slightly apart. Shift your weight onto one leg so that the knee bends slightly, whilst keeping the other leg straight. Then, in a smooth motion, shift your weight onto the opposite leg, bending it slightly whilst keeping the other leg straight.

Stand upright with one foot a foot’s length in front of the other. Shift your body weight onto the front leg, keeping the knee straight. Then, in a gliding motion, shift your weight onto the back leg.

Switch your front and back legs and repeat the exercise.

Stand with your back against a wall, holding a ball between the back of your knee and your leg. Push your knee backwards to maximise the pressure on the ball. Hold the position for a few seconds, then relax.

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