18 Best Exercises For Anterior Cruciate Ligament Injury

Introduction:

The Anterior Cruciate Ligament, located deep within the knee joint, is a ligament. When walking, running, or jumping, the Anterior Cruciate Ligament, in conjunction with the Posterior Cruciate Ligament (PCL), Lateral Collateral Ligament (LCL), and Medial Collateral Ligament (MCL), helps stabilize the knee.

A common cause of anterior cruciate ligament injuries is excessive stretching or tearing of the ligament in the center of the knee. It can affect knee stability, cause limb weakness, and limit the knee’s range of motion.

Your ability to walk or run may be affected by a partial or total tear, depending on its degree. Many people heal with a mix of rest, physical therapy, and targeted Exercises For Anterior Cruciate Ligament Injury, while surgery may be necessary in certain cases.

Whether or not surgery is done, physical therapy is an important component of the healing process for patients who have suffered an acute Anterior Cruciate Ligament Injury. Patients can improve their strength and stability, regain their range of motion, and prevent additional injuries with physical therapy. In addition to reducing the risk of problems such as joint stiffness and muscle atrophy, physical therapists can help patients manage pain and swelling.

You will start to restore your strength and confidence with the correct Exercises For Anterior Cruciate Ligament Injury, even if the recovery process from an Anterior Cruciate Ligament tear may initially feel challenging. The goal of these exercises is to give you the strength and stability you need to resume your favorite activities, not only to repair your knee.

Be mindful of the sensations in your knee while you perform these exercises. Stop exercising if it is hurting you. Do the safest exercises first, and refrain from applying pressure or weight to your injured knee.

Causes:

Ineffective Methods or Biomechanics

• The Anterior Cruciate Ligament can be strained by improper movement patterns, particularly while engaging in high-speed exercises.

Factors related to gender

• Anterior Cruciate Ligament injuries are more common in women, maybe as a result of anatomical, hormonal, and biomechanical abnormalities (e.g., broader hips, different muscle activation patterns).

Unexpected changes in direction

• The Anterior Cruciate Ligament can be overstretched or torn by turning or rotating motions, which are frequent in sports like football, basketball, and soccer.

Incorrect Landing

• Uncomfortably landing following a leap, especially if the knee is extended or twisted internally.
• Sports like basketball and volleyball often need this kind of mobility.

Direct Contact or Interactions

• The Anterior Cruciate Ligament can be injured by a knee injury, such as a tackle in rugby or football, which can cause the knee joint to become damaged.

Knee joint overextension

• The Anterior Cruciate Ligament may be stretched or torn if the knee is hyperextended, or bent too far back.

Weak Muscles or Poor Training

• Reduced knee stability due to weak hamstrings, quadriceps, and glutes increases the risk of injury.

Unexpected Pauses or Slowing down

• Running and stopping suddenly might put too much strain on the Anterior Cruciate Ligament.

Signs and symptoms:

Sensation or “Pop” in the background

• When an Anterior Cruciate Ligament tear occurs, many people experience a noticeable “pop” in their knee joint.
• The ligament’s rapid snapping produces the sound.

Loss of Complete Range of Motion

• Difficulty straightening (extending) or bending (flexing) the knee.
• Movement is restricted by pain, edema, and mechanical problems.

Acute, Severe Pain

• It is frequently felt in the center of the knee, however it can occasionally radiate to the sides.

Quick Swelling

• Because of the joint’s internal hemorrhage, swelling appears rapidly.
• Due to its high vascularity, blood seeps into the joint space when the Anterior Cruciate Ligament tears.

Instability in the knees

• A feeling that the knee feels weakened or unstable, particularly while twisting, rotating, or walking on uneven surfaces.
• Without the Anterior Cruciate Ligament, which provides rotational stability, the knee loses control.

Weakness of Muscles

• The quadriceps in particular, which surround the knee, may seem unresponsive or weak.
• Soon after the injury, pain and inactivity cause muscular stiffness and weakening.

Pain Around the Knee

• Pain while applying pressure to the joint, particularly in the front or sides.
• Sensitivity gets worse with tissue injury and inflammation close to the damaged ligament.

Weight Bearing Difficulties

• Having a limp or not being able to support all of your weight on the affected leg.
• Normal walking and posture are made difficult by fatigue, swelling, and instability.

Exercise’s advantages:

Whether you are recovering from surgery or treating your Anterior Cruciate Ligament damage non-surgically, rehabilitation activities are an essential component of your recovery.

The benefits of particular exercises for Anterior Cruciate Ligament injuries are covered in depth below:

Strengthen Your Knees

• Muscle strength is restored with regular exercise, mainly in the quadriceps, hamstrings, and glutes.

Restore Your Typical Movement Patterns

• Exercises help in the correction of faulty movement mechanics or gait caused by weakness, edema, or pain.
• The common behaviours of running, jumping, and walking are gradually encouraged.

Improve Neuromuscular Regulation

• Brain-muscle connection is improved by certain exercises.
• Increases the control of the knee during dynamic motions, including jumping, slowing down, and turning.

Improve your sense of balance.

• Your body’s capacity to recognize joint position is compromised by Anterior Cruciate Ligament damage.
• By retraining your neuromuscular system, balance and coordination workouts help you become more stable and avoid re-injury.

Enhance your range of motion (ROM).

• Exercises for mobilization and stretching help in the knee’s complete flexion and extension.
• Prevents the building up of scar tissue and joint stiffness, which can cause long-term mobility problems.

Increase Self-Belief and Mental Healing

• As strength and stability gradually increase, the wounded leg’s mental confidence grows.
• Lessens mobility anxiety and promotes mental fitness for resuming regular activities or sports.

Promote Quicker Recovery

• Blood flow is increased, and tissue repair is encouraged by controlled movement.
• Promotes quicker healing and less inflammation.

Lower the Chance of Further Injuries

• By strengthening the surrounding muscles and improving technique, the chance of re-tearing the Anterior Cruciate Ligament or injuring the opposite knee is reduced.

Encourage Post-Surgical Results

• People with anterior cruciate ligament (ACL) repairs benefit from rehabilitation activities because they help them heal properly, regain their strength, and resume their regular activities.

The following safety measures should be taken into account before beginning an exercise program:

Consider a few safety measures and make the most of the benefits before beginning any health program. Your physician or physical therapist will recommend the most effective exercises for your specific issue.

It’s crucial to listen to your body’s requirements and refrain from pushing yourself when it’s painful. Pain is a typical exercise side effect, but persistent or serious pain could indicate overwork. Start with low-impact workouts and work your way up until you can tolerate more pain.

Repetitive injuries can be avoided with proper form and posture. Consult your physician if you have any questions about how to start exercising properly. Warm up your joints and muscles before beginning an exercise session to prepare them.

Exercises For Anterior Cruciate Ligament Injury:

Ankle Pumps

• Start with the seating position on the bed.
• Legs have been spread out slightly.
• To make the soles flat, the toes should point upward.
• Next, make every effort to stay away from you.
• Step by step, bend your foot in each direction to finish the task.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Heel Slides

• Start by lying down on the ground.
• Maintain your balance while extending both legs.
• Push your heel towards your buttocks while bending your affected knee cautiously.
• Keep one foot on the floor or bed while performing the movement.
• Avoid excessive bending and stop at a comfortable length.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Static-quadriceps-exercise

• First take a seat on the floor.
• Extend your legs next.
• A little rolled towel should be placed beneath your knee.
• With one foot pulled towards you and the other foot shifted slightly to the side.
• Pressing your leg down firmly will cause your thigh muscles to tense.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Prone Knee Bend

• Beginning on your stomach, lie down.
• Maintain a straight leg.
• Try bending your knee slowly until it is 90 degrees off the ground.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Prone leg raise

• Start by lying on your stomach.
• Your head should rest on your arms.
• Your right leg should be raised a few inches above the ground.
• The right knee should remain straight.
• Hold this position for a few seconds.
• Return your leg to the ground slowly.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Knee Extensions

• Start by settling into the chair’s seated position.
• Make sure the knee stays straight as you gently extend one leg in front of you.
• Holding the outstretched leg for a few seconds will engage the quadriceps completely.
• Hold this position for a few seconds.
• Lower your leg.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Straight Leg Raise

• Start by resting on the bed on your back.
• Bend one knee to ensure your foot is flat on the floor.
• Make sure your other leg stays straight and relaxed.
• Place your arms at your sides, palms down, for support.
• Apply the straight leg to your quadriceps, the muscles on top of your thigh, to tighten them.
• While keeping your one knee straight, slowly raise your other leg to around the height of your bent knee.
• Hold this position for a few seconds.
• With control, slowly drop your leg back to the ground.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

VMO Exercise: Terminal Knee Extensions

• For this exercise, you will first need one medium-sized ball.
• Take a supine position on the floor.
• Then, position the ball under your knee.
• After that, slowly lift one heel off the floor until the knee joint is straight.
• Hold this position for a few seconds.
• Let your leg drop slowly.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Leg slides (abduction/adduction)

• Start with a comfortable lying position on the floor.
• Be sure to keep your posture straight and comfortable.
• Next extend your knees affected side.
• Keep your movements within a comfortable range and avoid pushing yourself.
• Hold this position for a few seconds.
• Return your leg slowly to the center.
• Contract the inner thigh muscles to pull the legs together without using speed.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Heel Raises

• Both feet should be approximately hip-width apart and your weight should be evenly spread over them.
• You can balance by placing your hands on your hips or, if needed, by holding onto a solid object for support.
• Avoid arching your back or bending.
• After then, elevate your heels off the ground.
• When lifting, maintain a straight but not locked knee position and focus on pushing yourself forward with your calf muscles.
• Hold this position for a few seconds.
• Gently return your heels to the floor while controlling your movement and avoiding pressure.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Half Squats

• Start with a standing position on the ground.
• Take a breath.
• Bend at the knees and hips until your hamstrings and glutes start to tense.
• Maintain a straight posture and place your weight on your heels.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Hip abduction

• Place yourself on your unaffected side on a level surface, such as a bed or workout mat.
• Keep your upper leg straight.
• Then bend your lower knee slightly for support.
• Support yourself by keeping your arms by your sides.
• Without turning your toes outward, elevate your upper leg while keeping it straight and in alignment with your body.
• Hold this position for a few seconds.
• Lower the leg back down with control while avoiding force.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Hamstring stretch

• Lay down on the floor to begin.
• As you elevate one leg, wrap a towel, belt, or strap around the heel of that leg.
• Using both hands, grasp the strap.
• Slowly pull your leg in your direction.
• Your lower back should remain neutral, and your knee should remain straight.
• To maximize the stretch and avoid overstressing the knee, extend your foot.
• Hold this position for a few seconds.
• Then lower your leg.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Lying lateral leg raises

• To begin, lie on your side on the floor.
• For further support, you can place your left hand out front or rest it on your hip or leg.
• Take a deep breath and carefully raise your left leg off your lower leg.
• Hold this position for a few seconds.
• Slowly lower your leg.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Standing on One Leg

• Start by standing up straight.
• Raise one leg and the foot behind you to the knee.
• Hold this position for a few seconds.
• Lower the elevated foot.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Wall sit

• With your back against a wall, begin.
• Maintain a shoulder-width distance between shoes.
• Slide your back slowly down the wall until your thighs are parallel to the floor by using your abdominal muscles.
• Maintain a flat back against the wall.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Standing Hamstring Curls

• Begin by standing in a comfortable position.
• You should space your feet hip-width apart.
• Lift one foot, extend your knee, and lift your heel towards the sky.
• Maintaining a straight upper body and forward-pointing legs, extend as far as you can.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Knee Extension Isometrics with Band

• Take a seat on the chair to begin.
• Fasten the resistance band’s other end around the ankle of the affected leg.
• Attach the other end of the band to something fixed behind you, such as a solid pillar or table leg, so that it will resist your attempts to straighten your knee.
• Instead of letting the leg move, attempt to straighten the knee by tightening your quadriceps, which are the muscles in your thighs.
• Keep the contraction going for five to ten seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

What precautions must be considered when working out?

Observe Professional Advice

• Always carry out the exercises that an orthopedic physician or physical therapist has recommended.
• Stay away from any general exercises that might worsen the injury.

Get Well Warmed Up

• Every session should start with a little warm-up to get the muscles and joints ready, such as stationary cycling, leg swings, or moderate walking.

Employ Proper Support

• If your doctor advises it, think about using a knee brace or supportive tape, particularly in the early stages of rehabilitation during unstable periods.

Make Slow Progress

• Increase the intricacy, resistance, and repetitions gradually.
• Hurried progress may result in reinjury or compromise graft recovery.

Maintain Hydration and Get Some Rest

• Proper rest, sleep, and hydration are necessary for the tissues to repair and react favorably to exercise throughout rehabilitation.

Early on, stay away from high-impact activities.

• In early or mid-rehab, avoid running, jumping, turning, or eliminating movements.
• The Anterior Cruciate Ligament may be overstressed by these.

Monitoring Swelling and Pain

• Although some soreness is normal, stop right away if you have instability, swelling, or intense pain.
• These indicate improper movement or overuse.

Work Out Both Legs

• Don’t ignore the leg that isn’t hurt.
• Maintaining muscular balance and improving return-to-play capability are two benefits of training both legs.

Prevent twisting of the knee.

• To prevent the knee from rotating or moving side to side, which can stretch or tear the healing tissue, use controlled motions.

Don’t Overstretch

• Before it is safe to do so, do not push full flexion or extension.
• While gentle stretches are OK, forceful stretches that can result in tiny injuries should be avoided.

When did you quit working out?

There are a few indicators that you should stop exercising right away if you have an Anterior Cruciate Ligament injury, whether you are managing a non-surgical case or recovering from surgery, in order to prevent aggravating the injury or postponing its healing.

Restricted Movement

• Stop working out and consult your doctor if your knee locks during a workout or if you are unable to fully bend or straighten it.

A sudden, intense knee pain

• A possible reinjury or strain is indicated if you feel a sharp, stabbing, or intensifying pain during or after working out.

Weakness or Fatigue in the Knee

• It’s acceptable to experience muscle fatigue during exercise, but if your knee feels weak, unstable, or tired stop.

Sensation-Popping

• An Anterior Cruciate Ligament or surrounding ligament reinjury may be indicated by a popping sound or sensation, particularly if it is accompanied by pain or weakness.
• Stop exercising right away.

Complications or Inflammation

• After activity, new or increasing swelling indicates that the joint is under too much stress.
• Take a break, rest, and speak with your physician or physical therapist.

Unstable or Giving up

• It’s a warning sign if your knee feels like it might give out or buckle, particularly when you’re balancing or bearing weight.

Persistent Pain Following Exercise

• While some stiffness is common, if your pain lasts more than 24 to 48 hours, you may have overdone it.

Fever or Infection Symptoms (Post-Surgery)

• Increased temperature, redness, or warmth could be signs of an infection; stop activities and get treatment immediately.

If you have an anterior cruciate ligament injury, which exercises are avoided?

Although performing Anterior Cruciate Ligament rehab exercises is essential for Anterior Cruciate Ligament rehabilitation, some motions should be avoided to keep the torn ligament from suffering additional harm and strain.

A safe and successful rehabilitation approach that eventually results in decreased knee pain and improved knee function depends on an understanding of these limitations.

Activities with a High Impact

• When recovering from an anterior cruciate ligament injury, it is advised to stay away from activities that include running, jumping, or sudden direction changes.
• These high-impact activities have the potential to overwork the repaired ligament, which would slow down the healing process.

Plyometric exercises or jumping

• Jump squats
• Box jumps
• High-impact aerobic exercises

Twisting and Turning

• Initial restrictions should be placed on movements that require the knee to pivot or twist, such as those found in sports like basketball or soccer.
• These behaviors raise the chance of re-injury and can stretch the repaired ligament.

Strength Training Without Supervision

• It might be dangerous to lift weights or perform strength training exercises without the proper supervision and direction of a physical therapist.
• Excessive resistance or improper form might cause problems and endanger the healing process.

Running (particularly on difficult surfaces)

• Early road running or treadmill use can strain the repairing ligament.

Deep Bends of the Knees

• Exercise caution when performing lunges and deep squats, which require a large knee bend.
• These motions may cause instability in the knee joint and tear the Anterior Cruciate Ligament.

What are some prevention methods for anterior cruciate ligament injury?

Improving the lower body’s strength, flexibility, coordination, and movement patterns is essential to preventing an anterior cruciate ligament (ACL) injury, particularly in high-risk athletes and active people.

Warming Up and Cooling Off

• Consists of neuromuscular training, dynamic stretching, and core activation.

Strength Training

Make an effort to develop balanced strength in:

• Hamstrings and quadriceps
• Glutes (to stabilize the hips)
• Core muscles (for balance and trunk control)

Anterior cruciate ligament strain is reduced and shock is handled by strong muscles.

Gender-Specific Initiatives

Anatomical and hormonal reasons put female athletes in greater danger.
Programs intended for preventing injuries among women involve:

Programs intended for preventing injuries among women involve:

• Control of the hip-knee
• Jump-landing method
• Strength in the hamstrings and core

Form and Technique Training

Understand and put into practice safe movement techniques for:

• Rotating and Turning
• Jumping and landing
• Coaches should encourage proper biomechanics throughout sports training sessions.

The Right Shoes and Equipment

• Put on supportive, traction-enhancing shoes designed for your sport.
• To prevent sliding or trapping the foot, make sure the playing surfaces are suitable and kept up.

Prevent overtraining and tiredness.

• Tiredness raises the risk of injury and affects muscular control.
• Throughout training cycles, make sure you get enough sleep, drink enough water, and recover.

Summary:

One important ligament in the knee, which helps in stabilizing the joint while moving, is the anterior cruciate ligament. ACL (anterior cruciate ligament) tears are frequently caused by sudden twists or hits and are frequently observed in sports like basketball, skiing, and football. Tears in the anterior cruciate ligament can result in knee instability, difficulty, and edema.

You can heal from Anterior Cruciate Ligament damage with the use of at-home workouts. By performing these workouts, you can restore your strength and range of motion without endangering your anterior cruciate ligament.

Although recovering after an Anterior Cruciate Ligament tear might be difficult, the correct workouts can help you regain your knee’s strength and stability. These exercises are intended to support your knee during its healing process, improve muscular function, and restore balance.

Exercises that compress or place weight on your knee should be avoided. Rather, the focus should be on strengthening the muscles surrounding the knee.

FAQ:

References:

• E. Quinn (2024, Oct. 10). The Top 12 Activities to Support ACL Recovery. Excellent Health. ACL-rehab-exercises-3119304 https://www.verywellhealth.com
• Brigham General Sports Medicine, Massachusetts, n.d. The Massachusetts General Brigham Sports Medicine Reconstruction Anterior Cruciate Ligament (ACL) Rehabilitation Protocol. Physical therapy/sports medicine/orthopaedics/rehabilitation-protocol-for-acl.pdf https://www.massgeneral.org/assets/mgh.pdf
• Pignolet, Jerry. July 12, 2021. ACL Rehabilitation Phase 1. Details on ACL tears. Anterior cruciate ligament rehabilitation: https://acltear.info/acl-rehabilitation-phase-1
• Jerry Pignolet. May 5, 2022. Phase 2 ACL Rehabilitation. Details on ACL tears. Anterior cruciate ligament rehabilitation: https://acltear.info/acl-rehabilitation-phase-2
• March 11, 2024a; Ocs, T. P. D. The Top 8 Exercises for Non-Surgical ACL Rehab. Tim and I Have PT Time. ACL-tear-exercises-without-surgery https://pttimewithtim.com/
• S. Physio, n.d.-b. Surrey Physio has identified the Most Recommended 5 Exercises for Grade I or II ACL Injuries. Surrey Physio. https://www.surreyphysio.co.uk/top-5/best-5-exercises-after-an-arthritic ligament injury/
• (2020) Royal United Hospitals Bath NHS Foundation Trust. strategy of rehabilitation for anterior cruciate ligament (ACL) injury. Bath NHS Foundation Trust, Royal United Hospitals (pp. 2–6). Physiotherapy: https://www.ruh.nhs.uk/patients/services/documents/PHY034_ACL_prehab_booklet.pdf
• On June 12, 2025, Das, D.K. Exercises for Tears in the ACL Ligament, Pristyn Care. PRINTYNCARE.COM/blog/acl-ligament-tear-exercises/
• In this path, patience and consistency are your companions. For a complete and active recovery, make sure these exercises complement your recovery plan by speaking with your healthcare professional.
• Image 4, Knee bend prone. (n.d.). Exercises at http://spineandsportspt.org/pkb.php
• Image 18, Website upkeep. (n.d.). This link: https://www.xuozselling.shop/?ggcid=5447692