ACL: PreHab Tips
Range of Motion
Daily, no resistance is necessary
Heel Slides: heel slides with strap https://www.youtube.com/watch?v=lab6d_vBRjU
Use your hamstring and/or a strap to pull your heel towards your buttocks while lying on your back.
10 reps of 5 second holds, 3-5 times per day
Prone Hangs: https://www.youtube.com/watch?v=syHONdwbJuw
Lie on your stomach and let your foot hang off the edge of a bed or table.
Hold this position for 5 minutes.
You can use the opposite foot to add gentle downward pressure, as needed.
Quad Sets: https://www.youtube.com/watch?v=D0WikGbm1xs
Lying on your back with your knee straight, attempt to contract your quad muscles (muscles on front of your thigh) for 5 seconds as strongly as possible.
- When contracting your quad muscles, your knee should press down towards the ground.
Repeat 10 times, 3-5 times per day.
4-Way Straight Leg Raise: https://www.youtube.com/watch?v=-8MV0sX-C_k
10 reps in all four directions = 1 set; do 3-5 sets per day:
- Flexion (front of hip)
- Abduction (outside of hip)
- Extension (backside of hip)
- Adduction (inside of hip)
Duck Walks: https://www.youtube.com/watch?v=5wUk8wQNUT8
Side to side steps with band: 2-4 minutes per day