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Acl reconstruction
Sir/mam, I have done acl reconstruction, and now 4monts complete, give some excersise names for knee stronger, I have do cycling per day 10km
Answers (7)
Meet a Physiotherapist to understand the state of knee and then join a gym , other than strength you have to work on your balance as well to use your muscles optimally.
Helpful exercises
Leg press , leg extension, leg curl , squats lunges, dead lift, balance drills etc .
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Hello.., after four months.., u need to start with
open chain strengthening exercises
Proprioceptive exercises..
Plyometric training..
Agility training..
Next Steps
visit a experienced sports/ orthopedic/ musculoskeletal physiotherapist ..
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1 part - Plank boat bridging side plank etc .
2 part -
90-90 , SLR , side SLR, back SLR etc.
3 part. -
Squats , cycling , close chain exercises.
Remember the ultimate mantra..
Progressive loading to body
Next Steps
listen your body response and work according with physiotherapists.
Health Tips
meet a physiotherapist.
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You have to start strengthening you glutes, quadriceps and core muscles. Exercises that will help you are clamshells, bridging, planks, sideplanks, bodyweight squats to 90 degrees only, lunges, calf raises.
Next Steps
please visit a physiotherapist for better help with supervising the exercises
Health Tips
don't start running before consulting with your physio or sports medicine doctor
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