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Knee

ACL reconstruction: rehab exercises

After an anterior cruciate ligament (ACL) tear and reconstruction, rehab lasts several months and determines your return to sport.

The exercises follow a progressive protocol agreed with your surgeon and physiotherapist: regaining extension, reactivating the quadriceps, strengthening, then neuromuscular training.

Stages of rehab

  1. Weeks 1 to 6: full extension, quadriceps activation, progressive flexion.
  2. Months 2 to 4: closed-chain strengthening, balance, normal walking.
  3. Months 4 to 9: running, jumping, change of direction and return-to-sport testing.

Recommended exercises

Active Locking in Knee Extension with Finger FeedbackActive locking in knee extension with finger feedback, 3 sets, 10 repetitions, 3-second hold Active Quadriceps Contraction with Hand FeedbackActive quadriceps contraction with hand feedback, 3 sets, 10 repetitions, hold for 5 seconds each Assisted Deep SquatAssisted deep squat, 3 sets, 8 repetitions, controlled range of motion Bodyweight Leg Curl (Leg Curl)Bodyweight leg curl, 3 sets, 12 repetitions per leg Controlled Knee ExtensionKnee extension, 3 sets, 12 repetitions, controlled movement Dynamic Hamstring StretchDynamic hamstring stretch, 2 sets, 10 repetitions per leg Glute Bridge on HeelsGlute bridge on heels, 3 sets, 10 repetitions, hold 2 seconds at the top Glute Bridge with Specific Quadriceps ContractionGlute bridge with specific quadriceps contraction, 3 sets, 10 repetitions, hold for 3 seconds at the top Hamstring Curl in Prone PositionHamstring curl in prone position, 3 sets, 10 repetitions, controlled movement Hamstring Curl on the Floor on MatHamstring curl on the floor on a mat, 3 sets, 12 repetitions Hamstring Muscle Wake-up in Prone PositionHamstring muscle wake-up in prone position, 3 sets, 10 repetitions per leg, slow and controlled movement Hamstring strengthening in prone positionHamstring strengthening in prone position, 3 sets, 12 repetitions, controlled movement

See all knee exercises →

Practical tips

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Frequently asked questions

How long is ACL rehab?

Usually 6 to 9 months before returning to pivoting sports, sometimes longer.

What exercises should I do after ACL surgery?

Quad sets, knee extension, straight leg raises, then squats, lunges and proprioception as you progress through the stages.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.