ACL Reconstruction:
Pre Surgery Exercises
Once
you have decided to have an ACL reconstruction, you can start to
prepare for the surgery by going through rehabilitation. The "pre-hab"
has several important benefits, and can often make a large difference
in how your post ACL surgery rehabilitation progresses.
Pre
surgery exercises do not necessarily need to be done within a clinic.
You may be referred by your physician for rehab, or you may not. The
most important thing is that you do some type of exercises prior to
surgery, whether on your own or with a clinicain.
Why It Is Important
After
an ACL tear your knee is swollen, painful, and dysfucntional. You don't
have full range of motion, and it is not in a good condition for
surgery. Most physicians will wait several weeks after the initial
injury before performing an ACL reconstruction.
The
swelling
and inflammation within the knee after injury must be reduced before
surgery. If it is not, then the knee is more likely to develop
excessive scarring, and more post operative complications.
The
other reason pre surgical exercises are important is to restore normal
range of motion and quadriceps strength. And it will also get you
familiar with the exercises you will be doing after surgery, as they
are often very similiar.
Types of Pre Surgery Exercises
Reminder
Don't forget the need for R.I.C.E., as this will help to reduce swelling and pain as well.
There
are lots of different types of exercises that can be done before ACL
reconstruction. The most common ones, and the ones that I have my
patients do include quad sets, towel pulls, straight leg raises,
hamstring stretches and calf stretches.
Each of
these exercises works to improve range of motion, decrease swelling,
decrease pain, and improve strength.
Quad Sets
Quadricep sets involve contracting the quadriceps muscles isometrically, and holding for several seconds. This is best accomplished with the leg out straight.Heel Slides
Heel slides help to
improve range of
motion. Start by placing a towel around your heel, holding each end
with your hands. You should be able to slide your heel along the floor
using the towel.
Now, relax your leg, and use your
arms to pull the
towel, and your heel, toward you. As your knee bends, you will feel a
tightness in your knee, almost like it is going to explode. This is
because of the swelling.
Pull your heel to the
point of mild
discomfort and tightness, and then let it sit for just a few seconds.
Then, push your leg out straight, and repeat.
Straight Leg Raises
Straight leg raises start with a quad set, and then you lift your heel 8-10 inches off of the floor. Hold for 10 seconds and then relax. Try to concentrate on keeping your knee as straight as possible. When you first start this exercise, you may have trouble getting your knee straight, or lifting your heel. But keep trying.
Hamstring and Calf Stretching
Hamstring stretching before ACL reconstruction helps to improve your flexibility and to keep your muscles from spasming after injury. Any comfortable hamstring or calf stretch will work. The "figure 4 hamstring stretch in the picture is very simple and effective. Straighten your leg all the way out, and then reach towards your toes, bending at the waist, not at the back.
You can stretch your calf by
placing a towel around your toes, and using your arms to pull your foot
back towards you.
Hold
the stretch for several seconds and repeat. You can also do this with
your heel propped up, and work on improving your extension range of
motion.
ACL Surgery Stories
If you have had an ACL reconstruction, or are getting ready for this surgery, I want to hear your story. Whether you have questions you want answered, or just want to share your experience, this is the place for you.
Summary
Pre surgical exercises for ACL reconstruction surgery can be an important part of the process. It will get you started off on the right foot.Didn't find what you were looking for? Search SII for more information...
Running Pain Solutions
Written for Runners by a runner, you'll learn a holistic approach to improving mobility, restoring normal movement and muscle activation patterns, and restoring the body and mind connection.
This Kindle Book contains a step by step program to keep you running pain free. Included are detailed instructions and illustrations for exercises to improve mobility, balance, neuromuscular control, strength and endurance. Only $7.49!
Get Your Copy Today!
