Redefining Your Workout Routine: Top Exercises to Try with a Torn ACL

AvatarByJeff Duncan Exercise

An injury to the anterior cruciate ligament, commonly known as the ACL, can be extremely debilitating, and often requires surgery and rehabilitation to fully recover. This is especially true for athletes or active individuals who rely on their knee strength for physical activity. The road to recovery from a torn ACL can be daunting, but one question that often comes up is “what exercises can I do with a torn ACL?” In this article, we will delve into the various exercises that can be done with a torn ACL to maintain strength and aid in the recovery process. Whether you are recovering from a recent ACL injury or looking to prevent one, this article will provide valuable insights on keeping your body strong and functional.

Tearing your ACL (anterior cruciate ligament) is a common injury, particularly among athletes. It can happen during activities that involve sudden stops, changes in direction, or any impact to the knee joint. When you have a torn ACL, you may experience pain, swelling, and instability in the knee.

The recovery process for a torn ACL usually involves surgery and physical therapy to help regain strength and mobility in the knee. But what types of exercises can you do with a torn ACL? It’s important to understand what movements to avoid and which ones are safe for your recovery. In this article, we’ll explore some of the best exercises you can do when dealing with a torn ACL.

Understanding the ACL

Before diving into specific exercises, it’s important to understand the anatomy of your knee and how the ACL functions. The ACL is one of four main ligaments in your knee that helps stabilize and support your joint. It prevents excessive forward movement of your shin bone (tibia) from under your thigh bone (femur). While designed to withstand significant force and stress, sudden movements or impacts can cause the ACL to stretch or tear.

Tears in the ACL are classified as either partial or complete tears. Partial tears involve damage to only a portion of the ligament, while complete tears involve a full tear through the entire ligament. While both types are serious injuries that require medical attention, complete tears often require surgery for proper healing.

The Importance of Exercise for Recovery

After a torn ACL, you may be hesitant to move or put any weight on your affected knee. However, exercise is crucial for proper healing and rehabilitation. Physical therapy exercises help strengthen the muscles around your knee, improve flexibility and range of motion, and assist with regaining normal everyday activities.

It’s important to note that every person’s recovery process may be different. You should work closely with your doctor and physical therapist to create a personalized exercise plan that suits your body’s needs. Additionally, it’s essential to avoid any exercises or activities that could cause further injury to your torn ACL.

Exercises to Build Strength

Once you have received clearance from your doctor, it’s essential to start building strength in the muscles surrounding your knee joint. This muscle group includes the quadriceps, hamstrings, and calves. Strong muscles can help support the knee joint and prevent future injuries.

Some recommended exercises for building strength after a torn ACL include:

1. Quad Sets

Quad sets are simple exercises that can be done while lying down. Start by lying on your back with your legs straight out in front of you. Tighten the muscles on the top of your thigh (quadriceps) of your affected leg and hold for 5-10 seconds before relaxing. Repeat this movement for 3 sets of 10 repetitions.

2. Bridges

Bridges help strengthen the muscles in your glutes, hips, and thighs, which can all assist in stabilizing the knee joint. Begin lying on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the ground, pushing through your heels until you form a straight line from shoulders to knees. Hold for a few seconds before releasing back down to the ground. Aim for 3 sets of 10 repetitions.

3. Straight Leg Raises

This exercise focuses on strengthening the quadriceps muscles while minimizing stress on the knee joint itself. Sit up straight in a chair with both feet flat on the ground. Slowly lift one leg off the ground until it’s parallel to the floor while keeping it as straight as possible without locking out the knee joint. Hold for a count of 5 before slowly lowering back down. Repeat with the other leg. Aim for 3 sets of 10 repetitions with each leg.

Exercises to Improve Flexibility and Range of Motion

Stretching exercises are crucial for improving flexibility and range of motion in your knee joint after a torn ACL. These exercises help prevent stiffness and promote better movement.

Some recommended exercises for improving flexibility and range of motion include:

1. Hamstring Curls

Hamstring curls target the muscles on the back of your thigh (hamstrings) which connect to your knee joint. Begin by lying face down on a bench or therapy table with one leg hanging off the end. Slowly bend your knee, bringing your heel towards your buttocks, then lower back down. Control the movement to prevent any sudden jolts or movements that could irritate your ACL. Do 3 sets of 10 repetitions on each leg.

2. Standing Calf Stretches

Tight calf muscles can put stress on your knee joint, making it essential to stretch them out as part of your recovery routine. Begin by standing facing a wall or sturdy object with both hands resting against it at chest level. Step

Understanding a Torn ACL

A torn ACL, or anterior cruciate ligament, is a common injury among athletes, especially those who participate in sports that require quick changes in direction or jumping movements. This ligament, which connects the thigh bone to the shin bone, is responsible for stabilizing the knee joint. When it is torn, it can cause pain, swelling, and instability in the knee.

There are several ways that an ACL can be torn. The most common cause is a sudden change in direction or awkward landing from a jump. This puts excessive stress on the ligament and can cause it to tear. Other causes may include direct impact to the knee or repetitive stress from activities such as running or jumping.

A torn ACL is often accompanied by other injuries to the knee, such as damage to the meniscus or other ligaments. It is important to seek medical attention if you suspect you have torn your ACL as prompt treatment can prevent further damage and improve your chances of recovering fully.

Exercises for a Torn ACL

The best exercises for a torn ACL depend on various factors such as the severity of your injury, your overall fitness level, and any other associated injuries. Therefore, it is crucial to consult with your doctor or physical therapist before attempting any exercises.

The main goal of exercises for a torn ACL is to strengthen the muscles around the knee joint and improve stability and flexibility. This will help support your injured ligament and aid in its healing process. Some recommended exercises include:

1. Quadricep Sets: Sit with your leg extended and tighten your thigh muscles while pushing the back of your knee towards the floor. Hold for 10 seconds then release.
2. Straight Leg Raises: Lie on your back with one leg extended and the other bent at 90 degrees with foot flat on the ground. Lift your extended leg up towards the ceiling, and hold for 5 seconds before slowly lowering it back down.
3. Hamstring Curls: Lie on your stomach with a resistance band or towel looped around your ankle. Bend your knee and bring your heel towards your buttocks, then slowly straighten it back out.
4. Side Leg Raises: Lie on your side with the injured leg on top. Keep both legs straight and raise the top leg up towards the ceiling, hold for 5 seconds then lower it back down.
5. Glute Bridges: Lie on your back with both knees bent and feet flat on the ground. Lift your hips towards the ceiling while squeezing your glutes, hold for 5 seconds then slowly lower down.

Remember to start slow and gradually increase the intensity and duration of these exercises as directed by your doctor or physical therapist. It is also essential to maintain good form throughout to avoid further injury.

Exercises to Avoid

While staying active is important for overall health, certain exercises should be avoided if you have a torn ACL to prevent worsening of symptoms or further damage. These include high-impact activities such as running, jumping, or playing sports that involve quick changes in direction.

Additionally, exercises that put excessive stress on the knee joint should also be avoided. These may include lunges, deep squats, or leg presses with heavy weights. It is crucial to listen to your body and avoid any activities that cause pain or discomfort in the injured knee.

Your doctor or physical therapist will provide you with a more comprehensive list of exercises to avoid based on your individual case.

Other Ways to Aid Recovery

Besides exercise, there are other ways you can support the healing process for a torn ACL:

1. Rest: Adequate rest is crucial for healing any injury. Give your knee enough time to recover by avoiding strenuous activities.
2. Ice Therapy: Applying ice to the injured knee can help reduce swelling and pain. It is recommended to ice for 10-15 minutes several times a day.
3. Elevation: Elevating your leg above heart level can also help with swelling and pain.
4. Physical Therapy: Working with a physical therapist can be beneficial in developing a personalized exercise plan and monitoring your progress.
5. Bracing: Your doctor may recommend wearing a brace to provide stability and support for your injured ACL.

It is important to follow your doctor’s instructions closely, attend all follow-up appointments, and be patient with the recovery process.

Preventing Future Injuries

While there is no foolproof way to prevent a torn ACL, there are steps you can take to decrease your risk:

1. Proper Warm-up: Always warm-up before participating in any physical activity. This prepares your muscles and ligaments for the demands of the exercise.
2. Strengthening Exercises: Including exercises that target the muscles around your knee, such as quads, hamstrings, and glutes, can help prevent future injuries.
3. Flexibility Training: Incorporating stretching exercises into your workout routine can improve flexibility and decrease the risk of injury.
4. Technique: Learning proper techniques for activities such as jumping

  1. What is an ACL tear?

    2. An ACL tear is a common knee injury that occurs when the anterior cruciate ligament, one of the main ligaments in the knee, gets overstretched or torn.

  2. Can I exercise with a torn ACL?

    3. It is generally recommended to avoid exercise that puts strain on the knee and causes pain after an ACL tear. However, some low-impact exercises may be beneficial for maintaining muscle strength and range of motion while allowing the injury to heal.

  3. What are some low-impact exercises I can do with a torn ACL?

    4. Examples of low-impact exercises that can be done with a torn ACL include swimming, cycling, and using an elliptical machine. These activities put minimal stress on the knee joint but still allow for cardiovascular fitness and muscle work.

  4. Is it safe to do any type of strengthening exercises with a torn ACL?

    5. Consult with your doctor before attempting any type of strengthening exercises with a torn ACL. In some cases, certain exercises that target specific muscles around the knee may be approved by your doctor or physical therapist.

  5. Should I wear a brace while exercising with a torn ACL?

    6. Wearing a brace while exercising may provide some extra support and stability to your injured knee. However, it is crucial to consult with your doctor about what type of brace is best for your specific injury and if it is necessary for exercising.

  6. Are there any exercises I should avoid doing with a torn ACl?

    7. Avoid high-impact activities such as running, jumping, and sports that involve quick pivoting or twisting movements. These types of exercises can further damage the already injured ligament and delay healing. It is best to stick to low-impact activities until your doctor or physical therapist gives you the green light to resume more strenuous exercises.

In conclusion, a torn ACL can be a devastating injury that can significantly impact one’s daily life and physical activity. However, with the guidance of a healthcare professional and proper rehabilitation exercises, individuals can regain strength and return to their previous level of physical functioning.

It is essential to listen to your body and not push yourself too hard when recovering from a torn ACL. Gradual progress and consistency are key in preventing further injury and achieving optimal outcomes.

Some of the recommended exercises for a torn ACL include strengthening exercises for the surrounding muscles, such as the quadriceps, hamstrings, and glutes. Low-impact activities like swimming, cycling, and elliptical training can also help maintain cardiovascular fitness while reducing strain on the knee joint.

Rehabilitation should also focus on improving balance, stability, and flexibility through exercises like single-leg movements and stretching routines. These exercises will not only aid in recovery but also decrease the chance of re-injury in the future.

Besides physical rehabilitation, it is crucial to address any underlying issues that may have contributed to the injury in the first place. This may include correcting muscle imbalances or adjusting faulty movement patterns through physical therapy or biomechanical assessment.

In conclusion, a torn ACL is a significant injury that requires patience and dedication during the recovery process.

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.