ACL and Knee Injury- Isolated Strengthening Exercises for the Quadriceps
Whether you've experienced a traumatic injury or are dealing with chronic knee pain, having strong quadriceps will help you reinstate support, strength, and balance in your body. Here are 3 isolated strengthening exercises you can do to keep your knees supported and healthy both before injury and during knee rehabilitation. Be sure to be diligent and perform these exercises on both legs, not just the injured side. Remember that injury of the non-injured ACL or knee is common, so strengthening both sides is necessary and smart!
As always, get clearance from your doctor, surgeon, and physical therapist before executing these exercises.
Leg Raise
Position: Lay supine (on your back) with one leg straight and one leg bent with the foot placed on the ground.
Prepare: Dorsiflex your ankle (toes back towards your face), gently push your knee towards the floor, and engage your quadriceps (front muscles of the thigh.)
Action: Raise your extended leg off to the floor until it is inline with your bent knee. Hold for 2 seconds. Slowly lower the leg for 4-3-2-1.
Repeat: 3 sets of 10 repetitions
Tempo: 1-2-4 (Up for 1, hold for 2, lower for 4)
Modify: Externally and internally rotate your leg from the hip to isolate your medial and lateral quadriceps.
Progress: Add a light ankle weight to your lower leg to add resistance.
Leg Extension
Position: Sit on a tall chair, bed, or table with you lower legs dangling off the edge.
Prepare: Dorsiflex your ankle (toes back towards your face) and engage your quadriceps (front muscles of the thigh.) Action: Raise your lower leg up until the leg is straight. Hold for two seconds. Slowly lower for 4.
Repeat: 3 sets of 10 repetitions
Tempo: 1-2-4 (Up for 1, hold for 2, lower for 4)
Modify: Externally and internally rotate your leg from the hip during the Prepare stage to access your medial and lateral quadriceps.
Progress: Sit on a stability ball to challenge your core and activate the hamstrings of your stationary leg. (Pictured below)
Terminal Knee Extension
*Depending on your graft site, be sure to check in with your surgeon before performing
Terminal Extension exercises.*
Position: Sit or recline on your elbows on the floor. Place a medium ball or foam roller under your knee.
Prepare: Dorsiflex your ankle (toes back towards your face.)
Action: Gently push you knee down into the ball/roller and engage your quadriceps (front muscles of the thigh). Lift you lower leg until the leg is straight. Hold for 2 seconds and slowly lower.
Repeat: 50 repetitions resting when needed. Avoid pain.
Tempo- 2-2-2 even timing
If you are recovering from ACL or other knee surgery, I wish you a speedy and smooth recovery! - Julia
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