ACL Rehabilitation
(After Surgery)
Phase 1: (0-2 weeks post op)
Early Motion and Muscle
Reactivation Exercises
1. Cryotherapy
& Elevation
2. Heel
Props
3. Quad
Sets
4. Calf
Pumps
5. Hamstring
Sets
6. Patellar
Mobilizations
7. Straight
Leg Raise
8. Hip
Abduction
9. Heel
Slides
10. Wall
Slides
11. Seated
Flexion Hangs
12. Prone
Extension Hangs
13. Balance
– Weight Shifts Front & Back
14. Balance
– Weight Shifts Side To Side
Phase 2: (3-4 weeks post op)
Balance and Normal Gait
1. Heel
Props
2. Flexion
Hangs
3. Prone
Hangs
4. Hamstring
Stretching
5. Calf
Stretching
6. Patellar
Mobilizations
7. Strength
– Straight Leg Raises
8. Strength
– Hip Abduction
9. Strength
– Hip Extension
10. Strength
– Hip Adduction
11. Strength
– Knee Extension 40-90 Degrees
12. Strength
– Mini-Squats – 0-40 Degrees
13. Strength
– Leg Press – 0-30 Degrees
14. Strength
– Hamstring Curls – Leg Weights
15. Strength
– Calf Raises
16. Strength
– Lateral Lunges
17. Strength
– Squat And Rock
18. Stationary
Bike
19. Balance
– Front & Back Rock, Feet Staggered
20. Balance
– Single Leg
21. Balance
– Tandem Walking Heel To Toe
22. Balance
– Plyo Ball Sit And Rock, Leg Raises
23. Gait
– Step Overs Forward
24. Gait
– Step Overs Backward
25. Gait
– Forward High Knee Walk
26. Gait
– Backward High Knee Walk
27. Gait
– Forward High Hurdle With Hip Circles
28. Gait
– Backward High Hurdle With Hip Circles
29. Core
– Abdominal Isometrics
30. Core
– Crunches
31. Core
– Reverse Crunches
32. Core
– Diagonal Crunches
33. Core
– Back Extension
Phase 3: (4-6 weeks post op)
Early Strengthening and Coordination
1. Hamstring
Stretch
2. Calf
Stretch
3. Quad
Stretch
4. Stationary
Bike
5. Strength
– Hip Flexion
6. Strength
– Hip Extension
7. Strength
– Hip Abduction
8. Strength
– Hip Adduction
9. Strength
– Wall Squats
10. Strength
– Front Lunges – Partial
11. Strength
– Lateral Lunges
12. Strength
– Step Ups 6”Block – Front To Back
13. Strength
– Step Ups 6”Inch Block – Side To Side
14. Strength
– Sumo Squats With Dumbell
15. Strength
– Front Kicks
16. Strength
– Side Kicks
17. Strength
– Bend And Squats
18. Balance
– Single Leg Toe Raise, Alternate
19. Balance
– Single Leg Toe Reach
20. Balance
– Leaning Towers
21. Gait
– Lateral Stepovers
22. Gait
– Forward Zig-Zag Skater Step With Pause
23. Gait
– Backward Zig-Zag Skater Step With Pause
24. Gait
– Side Step In Mini-Squat Position
25. Core
– Abdominal Isometrics
26. Core
– Crunches
27. Core
– Reverse Crunches
28. Core
– Diagonal Crunches
29. Core
– Back Extension
Phase 4: (6-12 weeks post op)
Advance Strengthening and Coordination
1. Hamstring
Stretch
2. Calf
Stretch
3. Quad
Stretch
4. It
Band Stretch
5. Strength
– Leg Press
6. Strength
– Squat & Heel Lift
7. Strength
– Squat & Reach
8. Strength
– Single Leg Squats – Alternating
9. Strength
– Reverse Lunge
10. Strength
– Lateral Lunge Walk
11. Strength
– Forward Lunge Walk
12. Strength
– Weighted Pistols
13. Strength
– Albanian Squats
14. Strength
– Cross Reaches
15. Balance
– Sports Activity One Leg
16. Balance
– Single Leg Balance On Towel Roll
17. Balance
– Walk And Hold Single Leg Stance
18. Plyometric
– Box Jumps (6” To 12” Height)
19. Plyometric
– Leap And Land (Double Leg Progress To Single Leg)
20. Plyometric
– Jump Stops
21. Agility
– Fast Feet In Place
22. Agility
– Forward Skip
23. Agility
– Backward Skip
24. Agility
– Side Skip
25. Agility
– Side Shuffle
26. Agility
– Back Pedals
27. Agility
– Y Lunges
28. Agility
– Toe Taps
29. Agility
– Triangle Lunges
30. Cross
Training – Stair Stepper Or Elliptical
31. Cross
Training – Walk & Run
32. Cross
Training – Slow Figure 8’s
33. Cross
Training – Slow Large Circles
34. Core
– Abdominal Isometrics
35. Core
– Crunches
36. Core
– Reverse Crunches
37. Core
– Diagonal Crunches
38. Core
– Back Extension
39. Core
– Bridges
40. Core
– Single-Leg Bridges
41. Core
– Leg Leans
Phase 5: (4 month post op)
Plyometrics and Agility
1. Warm-Up
– Fast Feet
2. Warm-Up
– Forward Skip
3. Warm-Up
– Backward Skip
4. Warm-Up
– Side Skip
5. Warm-Up
– 3 Step Diagonals
6. Warm-Up
– Back Pedals
7. Strength
– Forward Lunge Walk
8. Strength
– Lateral Lunge Walk
9. Strength
– Single Leg Squat, Alternating
10. Strength
– Power Step Up
11. Balance
– Step And Hold
12. Balance
– Single Leg Balance And Toe Touch
13. Balance
– Pop Hops
14. Balance
– Toe Touch Plus
15. Balance
– Toe Taps – Back, Front, Side; Then No Tap
16. Plyometric
– Box Jumps Double Leg (1’ Progress To 2’)
17. Plyometric
– Double Leg Line Jumps – Forward
18. Plyometric
– Double Leg Line Jumps – Lateral
19. Plyometric
– Double Leg Line Jumps – Front / Back
20. Plyometric
– Double Leg Line Jumps – Side /Side
21. Plyometric
– Double Leg Jump/Rotate/Hold
22. Plyometric
– Single Leg Leap And Land
23. Plyometric
– Long Jump, Double Leg Land, Back Pedal
24. Plyometric
– Squat, Jump, Lunge
25. Plyometric
– Single Leg Hops – 4 For Height
26. Plyometric
– Single Leg Hops – 4 For Distance
27. Agility
– Figure 8 Forward
28. Agility
– Figure 8 Face Forward
29. Agility
– Figure 8 Cariocas
30. Agility
– High Knee, Side Shuffle, High Knee
31. Agility
– 4 Corner Drill #1
32. Agility
– 4 Corner Drill #2
33. Agility
– T Drill
34. Cross-Training
– Bike
35. Cross
Training – Elliptical And Running
36. Core
– Planks
37. Core
– V Sit And Stretch
38. Core
– V Sit And Twist
39. Core
– Chopping
40. Core
– Diagonals
Phase 6: (Month 5+ Post Op)
Advance Sports and Functional Training
1. Warm-Up
– Fast Feet
2. Warm-Up
– Forward Skip
3. Warm-Up
– Backward Skip
4. Warm-Up
– Side Skip
5. Warm-Up
– 3 Step Diagonals
6. Warm-Up
– Back Pedals
7. Strength
– Forward Lunge Walk
8. Strength
– Lateral Lunge Walk
9. Strength
– Single Leg Squat, Alternating
10. Strength
– Power Step Ups
11. Strength
– Single Leg Deadlift
12. Plyometric
– Single Leg Line Jump And Hold – Front/Back
13. Plyometric
– Single Leg Line Jump And Hold – Side/Side
14. Plyometric
– Single Leg Line Jump – Clockwise
15. Plyometric
– Single Leg Line Jump – Figure 8
16. Plyometric
– Single Leg Jump Rotations 90 Degrees
17. Plyometric
– Squat, Jump, Lunge
18. Plyometric
– Jump, Lunge, Freeze
19. Plymetric – Spinning Plyo Squat, Lunges
20. Plyometric
– Double Leg Long Jump
21. Plyometric
– Single Leg Hop – Hop – Hold
22. Plyometric
– Step Off, Jump, Hold
23. Plyometric
– Box Jumps Double Leg (1’ Progress To 2’)
24. Plyometric – Single Leg Leap And Lunge
25. Plyometric – Single Leg Hops – 4 For Height
26. Plyometric – Single Leg Hops – 4 For Distance
27. Plyometric – Single Leg Hops – 10-20 Yards For Speed
28. Agility
– Near/Near, Far/Fars
29. Agility
– Scissor Kicks Lateral
30. Agility
– Tuck Jumps X 2, Back Pedal
31. Agility
– Cone Drill
32. Agility
– M Cone Drill
33. Agility
– X Drill
34. Cross-Training
– Bike
35. Cross
Training – Stair Stepper Or Elliptical
36. Cross
Training – Treadmill
37. Core
– Planks
38. Core
– V Sit And Stretch
39. Core
– V Sit And Twist
40. Core
– Chopping
41. Core
– Diagonals
42. Core
– Body Bridges – Prone, Right, Left, Supine
Dr.Tuba
Consultant Physiotherapist
BSPT, ADPT, MSPT, EMBA
