Exercise Program for ACL Tear

Follow this exercise program to help treat your ACL tear.

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Your healthcare provider may recommend exercises to help treat your ACL tear.

Talk to your healthcare provider or physical therapist about which exercises are best for you and your rehabilitation goals.

Start each exercise slowly. A little discomfort is normal but stop any exercise that causes pain.

Heel Slides

  1. Lie on your back with your legs straight in front of you.

  2. Slide the heel of your affected leg along the floor toward you, bending your knee and keeping your foot flexed. Move it as close to you as you comfortably can.

  3. Hold for 5 to 10 seconds. Then slide your heel back.

  4. Repeat 10 times.

Quad Sets

  1. Sit on the floor with your affected leg straight. Your other leg can be straight or bent.

  2. Flex the foot of your affected leg by bringing your toes toward you. Press the back of your knee into the floor while tightening the muscle on the top of your thigh.

  3. Hold for 5 seconds. Then relax.

  4. Repeat 10 times.

Tip:

  • If you feel discomfort in the front or back of your knee, you can place a small rolled towel under your knee.

Man sitting on mat with one leg straight and one leg bent doing quadriceps sets.

Hamstring Curls

  1. Lie on your stomach with your knees straight. You may place a pillow under your pelvis for comfort, if desired.

  2. Lift the foot of your affected leg up towards your buttocks. Then slowly lower your leg back to the floor.

  3. Repeat 10 times.

Tip:

  • If it hurts to lift your leg, try bending your knee less.

Man lying prone with pillow under hips, bending one leg up at the knee.

Straight Leg Raise

  1. Lie on your back with your affected leg straight in front of you. Bend your unaffected knee up so your foot is flat on the floor.

  2. Flex the foot of your straight leg by bringing your toes toward you. Then tighten the thigh muscles of your straight leg by pressing the back of your knee into the floor.

  3. Raise your straight leg about 8 inches off the floor, about the height of your opposite knee. Hold for 5 seconds, then lower slowly.

  4. Repeat 10 times.

Tip:

  • Do not arch your back or hunch your shoulders during the exercise.

Woman lying on back doing straight leg raises.

Side Lying Straight Leg Raise

  1. Lie on your side with your affected leg on top. Straighten your top leg and bend your bottom leg for support. Keep your hips stacked.

  2. Slowly raise your top leg until it is inline with your upper body, keeping your knee straight. Do not let your leg come forward in front of your body.

  3. Hold for 5 seconds, then slowly lower your leg and relax.

  4. Repeat 10 times.

Man lying on side doing straight leg raises.