How to Restore Knee Extension Range of Motion After ACL Reconstruction

| Advanced Physiotherapy
How to Restore Knee Extension Range of Motion After ACL Reconstruction

Important and Simple Exercises to Improve Knee Extension Range Following ACL Reconstruction

1. Heel Raise

One of the best, most passive ways to work on extension is by sitting with your leg and raising your heel.

2. Quads Squeeze with Heel Raise

Sit straight and try to lay your leg flat and wrap a towel around your heel. As you squeeze your quad, try to pull the towel up to help straighten your leg. Hold for 30-60 seconds and relax.

3. Elevated Leg Extensions on Chair

Sit on one chair across from another chair of the same height. Straighten your leg so that your heel is on the chair across from you, and make sure there is no chair under your knee.

4. Prone Hang

Lay on your stomach on a bed or table, with the end of the surface hitting the quad just above the knee. Relax and let your leg straighten.

5. Walking Straight

Your walking is really important for ROM. As you walk, put your leg all the way straight. Try walking backwards as well to straighten the leg with motion.

6. Terminal Knee Extension with Band

This is a great exercise for knee extension. Attach a band to something stationary, step into the band, placing it on the hamstring just above your knee. Push your knee back against the band to straighten your leg as much as possible.

7. Squats with Calf Raises

While squatting, try to come up on your toes and do a calf raise while pushing your leg as much as possible.

8. Hamstring Stretch

Do at least 3-4 times, hold for 30-60 seconds.

9. Slant Board

Use a slant board to elongate your calves and push your knee as straight as possible. Hold for 30-60 seconds and as you improve extension, select a steeper slant board.

Tips to Consider

  1. You must complete the exercises for knee extension several times a day.
  2. Listen to your body.
  3. Don’t overstretch.
  4. Don’t neglect flexion. Work on both types of movement to ensure balanced recovery.

By incorporating these exercises and following the provided tips, you can effectively work towards restoring your knee extension range of motion after ACL reconstruction. Always consult with your physiotherapist or healthcare provider to ensure these exercises are appropriate for your specific situation.

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