Preventing recurring injuries with strength and mobility training
It is the ultimate nightmare for you to twist or crush your knee that ends with the dreaded pop, amongst other ACL tear symptoms. A tear of the ACL in the knee can lead to substantial discomfort and difficulty to carry on with day to day activities. It is also one of the most unpleasant and difficult injuries to treat requiring specific ACL rehab exercises focused on returning strength and mobility to the knee. Plus is problematic to athletes who are exposed to greater knee forces and most at risk of a career ending sports ACL tear.
An ACL injury requires a lifetime of dedication and constant work to prevent further recurring injuries. Start by learning when you can walk after ACL surgery. You should be aiming to walk with a normal gait in the first few weeks. ACL rehab exercises and intensive physical therapy become mandatory as part of the recovery process with the most important recovery period being immediately after the injury. Increasing mobility and strengthening supporting knee muscles are paramount to providing the best chance of returning your knee back to 100%.
What are the symptoms?
There are several indicators of the fact that a person has sustained an ACL injury, the most important and hard to miss ones being: a popping of the knee, swelling, the incapability to extend the knee to the fullest, lack of stability while walking, persistent pain. But, one must remember that this type of injury can be treated with the correct treatment and therapy, a crucial element of the recovery. With the right physio and training returning an injured ACL knee back to full use is possible. However, without proper care and appropriate ACL rehab exercises, the knee will not recover and the pain will persist.
Where to start with ACL rehab exercises
When you have an injured knee, your workout routine must be reconsidered and tailored according to your new needs and limits to ensure your ACL tear recovery is as effective as possible. The first thing to do is a solid warm up to get your blood flowing! Try some light jogging, but in a careful pace, warming up with the help of bike machines or treadmills. Focusing on elements like balance, agility and mobility, and engaging in dynamic exercises which also help to warm up the knees. Overall really looking to concentrate on the lower body and legs, in order to improve strength and flexibility.
Stepping it up
The next step when it comes to ACL rehab exercises is to strengthen four critical muscles: quads, calves, hamstrings and glutes. The role these muscles play in the recovery process is that they offer support to your knee. One of the key objectives is build a support system to stay strong and gain flexibility for minimizing the amount of work your ACL has to do.
Engage in routines that build resistance and mobility, but be extremely careful to do it in a slow and steady pace. Following a structured ACL recovery timeline is very important. Glutes should be high on your priority workout list, due to the fact that they are the engine to powering the lower body. Exercises like clamshells will develop your glutes. Lie on a side, keeping your feet together and trying to pull your knees apart, while having a resistance band around your upper thighs. Squats, quad control, deadlifts, calf raises are all a sure ways of developing strong lower body leg muscles.
Start pedalling, because another helpful workout routine that will engage your lower-body and is amazing for ACL rehab exercises is cycling.