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.
Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg
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
Stand on your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Initially, support yourself with one hand against the wall.
Strength
45 minutes of each training session
Sit on a chair with both feet resting on a stool. Lift one leg slightly above the stool with your foot fully flexed and hold the position for 10 seconds. Relax and repeat the exercise with the other leg. Repeat the exercise with your right and left legs.
Lie on your back on the floor with your lower leg resting on a stool or chair. Let your foot hang freely. Move your foot up and down and from side to side.
Sit on the floor with your working leg extended. Press your knee toward the floor, lift your heel off the floor, and flex your ankle upward. Hold the position for about 10 seconds. You should feel tension in the front of your thigh. Repeat the exercise on the other leg.
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.