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
(Unlimited): Cycling on an exercise bike. Swimming Running on a treadmill
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.
Coordination
10 minutes of each training session
Stand on one leg. Bounce the ball off the wall.
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.
Strength
40 minutes of each training session
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the resistance band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend the knee again
Attach an exercise band 10 cm above floor level. Stand facing the exercise band. Place the resistance band around your training leg between the knee and the ankle (the lower you place it, the greater the resistance). Slowly bring your leg back so that the band tightens. Hold the tension for a few seconds, then slowly bring your leg forward to the starting position.
Attach an exercise band at hip height. Stand with your side facing the exercise band with your training leg closest to the band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg to the side (in front of the support leg) to tighten the elastic band. Hold the tension for a few seconds and slowly bring the leg forwards to the starting position.
Attach the tn exercise band at hip height. Stand with your side facing the resistance band with your training leg furthest away from the band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg out to the side to tighten the elastic band. Hold the tension for a few seconds and slowly bring the leg forwards to the starting position.
Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.
‘Squat. Stand up straight. Keep your hands together. Slowly bend your knees and hips (max until the ball is at table level). Your knees should point straight ahead over your toes. Hold the position for 5 seconds and slowly stand up to the starting position.
Attach an exercise band at ankle height. Stand with both feet flat on the floor, facing the exercise band, which is placed around the working leg just below the back of the knee. The working leg is bent slightly at the knee, whilst the other knee is fully extended. Straighten the knee of the working leg so that the band tightens. Hold the tension for a few seconds and bend the knee again. Neither foot should move during the exercise.
Stand with your back against the wall, with your weight evenly distributed on both legs. Slowly bend your knees to a 90-degree angle, then stand up slowly.
Stand upright with a weight (such as a bottle of water) in front of your right foot. Balance on your left leg and bring your right foot back and up as far as possible. Bend forward and pick up the weight from the floor with your right hand. Bend your left knee if necessary. Stand up again and support yourself on both legs as in the starting position. Repeat the exercise, but this time place the weight on the floor. The exercise can be repeated by balancing on the right leg and lifting the weight with the left hand.