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Hip & knee · ACL and ligament injury
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Heel on a rolled towel. Press the knee down straight. Getting it FULLY straight comes first.
Should feel: The back of the knee stretching Should not feel: Sharp pain at the front or inner side of the knee
Tighten the thigh hard with the knee straight.
Should feel: The thigh working Should not feel: The thigh not switching on — tell us
Lie on your back with the other knee bent. Tighten the thigh so the knee is fully straight, then lift the straight leg about 20 cm, hold, and lower slowly. Start this only when you can keep the knee straight during a quad set.
Should feel: The front of the thigh working Should not feel: The knee bending as you lift. If it bends, go back to quad sets
Slide the heel up to bend the knee.
Should feel: The knee bending further each week Should not feel: Sharp pain
Lying face down, bend the knee to bring the heel towards the buttock, then lower slowly. Start without a weight. Add a light ankle weight only when we tell you, and not in the early weeks if your ACL was rebuilt using a hamstring tendon.
Should feel: The back of the thigh working Should not feel: Cramp
Stand holding the back of a chair, feet hip-width apart. Bend both knees a little, about a quarter of the way down, keeping the knees in line with your toes and not letting them fall inwards. Then straighten up.
Should feel: Both thighs working Should not feel: The knee giving way, or a twisting pain
Stand on one leg. Progress to eyes closed.
Should feel: Steady control Should not feel: The knee giving way
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