Once upon a time when my knee was still ok
Can you believe I was actually excited about PT today? It’s my first session and I couldn’t wait.
Post-ACL Surgery Recovery – Exercises for Physical Therapy
My therapist’s name is Anne. She and Zack (a PT assistant) showed me a total of 8 exercises to do twice a day. I’m going to share them here in case they may come in useful for you too.
1. Heel Slides
- Lie on back with legs straight.
- Slide heel up to buttocks.
- Return to start position.
- Repeat.
Perform 1 set of 2 repetitions, twice a day
2. Quad Sets
- Sit with leg extended.
- Tighten quad muscles on front of leg, trying to push back of knee downward.
- Hold for 10 seconds.
- Breathe regularly – do not hold breath.
- Repeat.
Perform 1 set of 20 repetitions, twice a day.
3. Supine Knee Bent
- Lie on back with uninvolved knee bent about 90 degrees.
- Raise straight leg to thigh level of bent leg.
- Return to starting position.
- Repeat.
Perform 1 set of 20 repetitions, twice a day.
4. Hip Add Sidelying
- Lie on involved side.
- Bend knee of upper leg, placing foot flat on floor in front of lower leg.
- Keep involved leg straight.
- Lift leg upward.
- Return to starting position.
- Repeat.
- Try not to move pelvic area dudring leg lift.
Perform 1 set of 20 repetitions, twice a day.
5. Hip Abd Uni Sidelying
- Lie face down, knee straight on involved leg.
- Lift involved leg upward.
- Return to starting position.
- Repeat.
Perform 1 set of 20 repetitions, twice a day.
6. Hip Ext Prone Straight Leg
- Lie face down, knee straight on involved leg.
- Lift involved leg upward.
- Return to starting position.
- Repeat.
Perform 1 set of 20 repetitions, twice a day.
7. Stretch Knee Fix Prone
- Lie face down.
- Bend knee of involved leg.
- Place ankle of uninvolved leg behind foot of involved leg.
- Gently push involved leg forward until stretch is felt.
- Repeat.
Perform 1 set of 10 repetitions, twice a day.
8. Stretch Gastroc Sit With Towel
- Sit up with legs straight on the floor, looping towel around ball of foot.
- Gently and steadily pull on towel, keeping knee straight.
- Hold for 20 seconds.
- Repeat.
Perform 1 set of 4 repetitions, twice a day.
Pain is minimal during these exercises for me, but there were many uncomfortable moves that needed a lot of getting used to. Once you do it a few times, it gets easier as you go on. I found Exercises 1, 3, and 4 the hardest. The rest is a lot easier for me.
Had to ice my knee when I got home from PT. But I’m ready for tonight’s session! 
Also learned how to walk properly with the crutches. The therapist said I don’t have to use the brace at home and that I should start putting some weight on the bad leg. Felt exhausted at the end of the day and the pain is a bit more lingering, but it’s totally worth it. I feel a lot stronger!
Also asked a doctor about the strange burn marks on my leg (calf). They’ve been there since after the surgery. The doctor who’s an ACL surgeon himself had no idea. So guess I have to email my surgeon directly to see what he says.
my twilight-zone burn marks
Baby steps! Baby steps! And every little baby step helps!
Posted by Diana Lee on August 6, 2009 at 2:47 pm
Hi Sarah,
These exercises are oh-so-familiar.
I still do them, mixed in with the others the PT has given me. She works me HARD while I’m there now. Had me doing hamstring curls (hard), stairs (Hard), scooting around on a wheeled stool (HARD), plus a lot of others. I love working out and didn’t mind these as long as I can work through the pain. But afterward. Oh, afterward. Ice, please!
Five weeks 2 days post op now. Still trying to remember to bend me knee while walking. Still feels swollen, stiff, and pops every once in awhile. I can go up and downstairs in our house (12 of them!). Up is much easier than down. Working on quad strength.
I keep reminding myself that it’s getting a little better every day. I wasn’t able to do half this stuff just a couple of weeks ago. I’m looking forward to more mobility, less swelling, and pain free. Not a patient patient I guess.
Take care. Keep sharing.
Posted by Sarahdippity on August 8, 2009 at 4:33 pm
Diana … do you still need scrutches?!! How about when you go up/down the stairs?!
I haven’t been to the basement since the surgery!
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[...] and telling me that I’m recovering well and on schedule. However, he had no idea where those 2 burn marks on my leg came from. It’s a mystery to everyone! Anne thought they might have been my [...]
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