Anterior Cruciate Ligament (ACL) Rehab: Education, Exercises, and Mistakes to Avoid

Summary by Krater

This video breaks down the ACL rehabilitation process into phases, reviewing common mistakes, timelines, and research-backed training and return-to-sport criteria.

From the video

Answers: How do I rehabilitate an ACL injury from surgery to returning to sport?

• ACL rehabilitation
• knee extension and flexion
• quadriceps strengthening
• return-to-running criteria
• plyometrics
• motor learning principles

Exercises

• heel prop · foam roller · 10 minutes, 3-5 times a day
• quad sets · resistance band · 10 sec hold, multiple times a day
• straight leg raise · bodyweight · 3 sets of 10-20 reps
• side lying hip abduction · bodyweight · 3 sets of 10-20 reps
• prone hip extension · bodyweight · 3 sets of 10-20 reps
• wall sit · wall
• air squat · bodyweight
• step ups · step
• single leg balance · bodyweight · 60 sec
• heel slides with a strap · resistance band · 20 reps, 2-3 times a day
• stationary bike · stationary bike
• bodyweight squat · bodyweight · 3 sets x 20 reps
• goblet squat · kettlebell · 3 sets x 15 reps
• barbell back squat · barbell · 3-4 sets x 3-8 reps
• split squat · bodyweight · 3 sets x 15 reps
• rear foot elevated split squat · bench · 3 sets x 15 reps
• deficit rear foot elevated split squat · plate, dumbbells · 3-4 sets x 3-12 reps
• lateral step down · step · 3 sets x 20 reps
• forward step down · step · 3-4 sets x 6-12 reps
• elevated lateral step down · plate · 3-4 sets x 6-12 reps
• leg press · leg press machine
• hack squat · hack squat machine
• leg extension · leg extension machine
• leg extension isometrics · stability ball · 3-5 sets of 30-45 second holds
• double leg eccentric slider · sliders · 3 sets x 12 reps
• double leg slider · sliders · 3 sets x 12 reps
• single leg eccentric slider · sliders · 3 sets x 8 reps
• feet elevated long lever bridge isometric · bench · 3 sets x 45 sec
• marching isometric bridge · bench · 3 sets x 60 sec total
• single leg isometric bridge · bench · 3 sets x 45 sec each
• single leg long lever bridge · bench · 3-4 sets x 8-15 reps
• nordic hamstring curl · nordic bench · 3 sets x 4-6 reps
• RDL · dumbbells · 3 sets x 8-12 reps
• hamstring curl machine · machine
• Roman chair · Roman chair
• double leg straight knee heel raise · wall · 3 sets x 25 reps
• single leg straight knee heel raise · wall · 3 sets x 15 reps
• deficit single leg heel raise · plate · 3-4 sets x 8-15 reps
• seated bent knee heel raises · barbell · 3 sets x 8-15 reps
• deficit seated bent knee heel raises · barbell, plate · 3-4 sets x 8-15 reps
• ball squeeze · stability ball · 3 sets x 60 sec
• short Copenhagen plank · bench · 3 sets x 60 sec
• long Copenhagen plank · bench · 3 sets x 60 sec
• long isotonic Copenhagen plank · bench · 3-4 sets x 8-12 reps
• double limb bridge · bodyweight · 3 sets x 20 reps
• single limb bridge · bodyweight · 3 sets x 15 reps
• single limb hip thrust · bench · 3-4 sets x 12-15 reps
• short side plank · bodyweight · 3-4 sets x 60 sec
• long side plank · bodyweight · 3-4 sets x 60 sec
• side plank hip abduction · bodyweight · 3-4 sets x 60 sec
• Y balance · bodyweight · 3 sets of 30-60 sec
• single leg RDL · bodyweight · 3 sets x 12-15 reps
• 3 way RDL · bodyweight · 3 sets x 4-5 reps
• 3 way RDL with knee drive · bodyweight · 3-4 sets x 4-5 reps

What it concludes

• Only 55% of individuals return to competitive sport following surgery.
• One in four athletes younger than 25 who return to high-risk sport will experience a second ACL injury.
• Waiting 9 to 12 months before returning to sport reduces the rate of knee reinjury by 51%.
• Leg extensions performed between 90 and 60 degrees place zero strain on the ACL.
• Meeting objective criteria such as 9 months post-op and quad strength >= 90% is required for safe return to sport.