ACL Prehabilitation

(5-20 minutes, 1-2 times per day) - Sit on the ground with both legs out in front. Try to let the back of the knee lay flat on the table. If it does not, apply gentle pressure to the top of the knee and gently force the knee to straighten. Hold the stretch for 30 seconds then relax. Repeat 3 to 4 times.

(5-20 minutes, 1-2 times per day) - Lie face down on a bed or table. Scoot back to the edge of the table so that the edge of the table rests just above the kneecaps. This will force the knee to reach full extension. Hold this position for 5 minutes or greater until the heights of the heals are equal.

(5-20 minutes, 1-2 times per day) - Lie face down on a bed or table. Scoot back to the edge of the table so that the edge of the table rests just above the knee caps. This will force the knee to reach full extension. Hold this position for 5 minutes or greater until the heights of the heals are equal.

(5-15 minutes, 1-2 times per day) - Sit down on the floor or table. Pull your toes back towards the knee (stretching the calf.) Push the back of the knee down so it touches the floor. Tighten the quad (thigh muscle) and made it as hard as possible.

Tips:

• It is optimal to have a full range of motion prior to having your surgery.
• We also want to keep muscle definition and strength prior to your surgery, contracting the muscles will help with range of motion and help get your knee straight.

Tips:

• It is optimal to have a full range of motion prior to having your surgery.