Coach Andreas
Aim
The aim with this early ACL program is to share some ideas to exercises you can do in the early phase of your rehabilitation. Talk with your physio about as every surgery is slight different and have different restriction from different surgeons. However, many of the thing are common exercises the the early phase and these exercise are built up as if you can do them painfree you can continue.
At the end of your first 4-6 weeks (depending of your type of surgery) you are expected to have:
- Pain free or controlled pain,
- little to no effusion
- range of motion flexion (0-120°) and full active extension.
- restore balance
- minimize loss of muscle strength.
- active dynamic gait pattern without crutches
- ability to hold terminal knee extension during single leg.
I hope that it will inspire you and health professionals to optimize recovering from ACL injuries.
You are always welcome to each out to me on social media.
All the best
Andreas Bjerregaard
read more: https://physioblogandreasbjerregaard.com/2020/05/27/early-phase-of-acl-rehabilition/
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Quadriceps contractions / VMO exercise (ACL)
3 x 10
B
Towel Slide (ACL)
3 x 10
C
Towel Knee Extension (ACL)
3 x 10
D
BW Straight Leg Raise (ACL)
3 x 15
E
BW Patella Glide (ACL)
3 x 10
F
BW Passive hamstring curl (ACL)
3 x 15
G
BW Hip extensions (ACL)
3 x 15
H
Chair Squat (ACL)
3 x 15
I
BW Wall Squat (ACL)
3 x 0:30
J
Return to walking (ACL)
1 x 5:00
K
Walking (time/distance)
1 x 1000
A
Quadriceps contractions / VMO exercise (ACL)
3 x 10
B
Towel Slide (ACL)
3 x 10
C
Towel Knee Extension (ACL)
3 x 10
D
BW Straight Leg Raise (ACL)
3 x 15
E
BW Patella Glide (ACL)
3 x 10
F
BW Passive hamstring curl (ACL)
3 x 15
G
BW Hip extensions (ACL)
3 x 15
H
Seated calf raises (ACL)
3 x 15
I
Chair Squat (ACL)
3 x 15
J
BW Wall Squat (ACL)
3 x 0:30
K
Return to walking (ACL)
1 x 5:00
L
Walking (time/distance)
1 x 1100
A
Quadriceps contractions / VMO exercise (ACL)
3 x 10
B
Towel Slide (ACL)
3 x 10
C
Towel Knee Extension (ACL)
3 x 10
D
BW Straight Leg Raise (ACL)
3 x 15
E
BW Patella Glide (ACL)
3 x 10
F
BW Passive hamstring curl (ACL)
3 x 15
G
BW Hip extensions (ACL)
3 x 15
H
BW Lying hip adduction (ACL)
3 x 15
I
Seated calf raises (ACL)
3 x 15
J
Chair Squat (ACL)
3 x 15
K
BW Wall Squat (ACL)
3 x 0:30
L
Return to walking (ACL)
1 x 5:00
M
Walking (time/distance)
1 x 1200
A
Quadriceps contractions / VMO exercise (ACL)
3 x 10
B
Towel Slide (ACL)
3 x 10
C
Towel Knee Extension (ACL)
3 x 10
D
BW Straight Leg Raise (ACL)
3 x 15
E
BW Patella Glide (ACL)
3 x 10
F
BW Passive hamstring curl (ACL)
3 x 15
G
BW Hip extensions (ACL)
3 x 15
H
Lying Hip abduction (ACL)
3 x 15
I
BW Wall Slide
3 x 15
J
Seated calf raises (ACL)
3 x 15
K
Chair Squat (ACL)
3 x 15
L
Single leg squat from chair for cross education training (ACL)
3 x 15
M
BW Wall Squat (ACL)
3 x 0:30
N
Return to walking (ACL)
1 x 5:00
O
Walking (time/distance)
1 x 1300
A
Quadriceps contractions / VMO exercise (ACL)
3 x 10
B
Towel Slide (ACL)
3 x 10
C
Towel Knee Extension (ACL)
3 x 10
D
BW Straight Leg Raise (ACL)
3 x 15
E
BW Patella Glide (ACL)
3 x 10
F
BW Hamstring stretch (ACL)
3 x 0:20
G
BW Passive hamstring curl (ACL)
3 x 15
H
BW Hip extensions (ACL)
3 x 15
I
Lying Hip abduction (ACL)
3 x 15
J
BW Wall Slide
3 x 15
K
Seated calf raises (ACL)
3 x 15
L
Chair Squat (ACL)
3 x 15
M
Single leg squat from chair for cross education training (ACL)
3 x 15
N
BW Wall Squat (ACL)
3 x 0:30
O
Mini Squat (ACL)
3 x 15
P
Return to walking (ACL)
1 x 5:00
Q
Balance exercise early efter ACL
1 x 3:00
R
Walking (time/distance)
1 x 1400
A
Quadriceps contractions / VMO exercise (ACL)
3 x 10
B
Towel Slide (ACL)
3 x 10
C
Towel Knee Extension (ACL)
3 x 10
D
BW Straight Leg Raise (ACL)
3 x 15
E
BW Patella Glide (ACL)
3 x 10
F
BW Hamstring stretch (ACL)
3 x 0:20
G
BW Passive hamstring curl (ACL)
3 x 15
H
BW Hip extensions (ACL)
3 x 15
I
Lying Hip abduction (ACL)
3 x 15
J
BW Hip Clamshells (ACL)
3 x 15
K
BW Wall Slide
3 x 15
L
Seated calf raises (ACL)
3 x 15
M
Seated assisted knee extension (ACL)
3 x 15
N
Chair Squat (ACL)
3 x 15
O
Single leg squat from chair for cross education training (ACL)
3 x 15
P
BW Wall Squat (ACL)
3 x 0:30
Q
Mini Squat (ACL)
3 x 15
R
Return to walking (ACL)
1 x 5:00
S
Balance exercise early efter ACL
1 x 3:00
T
Walking (time/distance)
1 x 1500
A
Quadriceps contractions / VMO exercise (ACL)
3 x 10
B
Towel Slide (ACL)
3 x 10
C
Towel Knee Extension (ACL)
3 x 10
D
BW Straight Leg Raise (ACL)
3 x 15
E
BW Patella Glide (ACL)
3 x 10
F
BW Hamstring stretch (ACL)
3 x 0:20
G
BW Passive hamstring curl (ACL)
3 x 15
H
BW Hip extensions (ACL)
3 x 15
I
Lying Hip abduction (ACL)
3 x 15
J
BW Hip Clamshells (ACL)
3 x 15
K
BW Wall Slide
3 x 15
L
Seated calf raises (ACL)
3 x 15
M
Seated assisted knee extension (ACL)
3 x 15
N
Chair Squat (ACL)
3 x 15
O
Single leg squat from chair for cross education training (ACL)
3 x 15
P
BW Wall Squat (ACL)
3 x 0:30
Q
Mini Squat (ACL)
3 x 15
R
Return to walking (ACL)
1 x 5:00
S
Balance exercise early efter ACL
1 x 3:00
T
Walking (time/distance)
1 x 1600
