ACL Rehab Exercises - Phase 1

Описание: These are the exercises within PHASE 1 ACL rehab post reconstruction.

This phase is roughly the first 10-14 days, and the priority early on within this phase is restore full knee extension, limit swelling and improve the strength of the quads.

These exercises need to be performed 3-4 times per day.

The exercises are:
1️⃣ Quad isometric squeezes - hold for 5 seconds, repeat for 3 sets of 15 reps
2️⃣ Glute squeezes - hold for 5 seconds, repeat for 3 sets of 15 reps
3️⃣ Leg raises - 3 sets of 10 reps
4️⃣ Heel slides - 15 reps
5️⃣ Prone knee hangs - hold for as long as you can tolerate.

As well as these exercises, I am also doing regular gentle hamstring stretches throughout the day, and icing every two hours.

I’m not going to lie, these exercises are very boring but necessary to rebuild the foundation that will allow you to get back to sport in a suitable time frame.

Pro Chiro Spine and Sports Chiropractic is located in Walton-on-the-Hill, Surrey, which is near to neighbouring towns like Epsom, Reigate, Ewell and Tadworth. Although sports injuries are our specialty, we take pride in helping people of all ages and ability overcome the frustration of pain and injuries and enable them to live their lives to the fullest.

Josh French is an Internationally Certified Chiropractic Sports Practitioner (ICCSP), Titleist Performance Institute (TPI) certified and works with many local sports men and women.

If you are looking for effective back and neck pain relief, contact us at [email protected] or visit us at https://www.pro-chiro.co.uk/

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