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Routines: ACL Prehab

Routines: ACL Prehab

Written by Daniel Leung

Updated over 9 months ago

Key Components:

Component:	Time:	Frequency:
Cardio — Low impact, straight-line i.e. bike trainer, touring, classic XC, hiking	45 minutes	3x Week
Strength Training	20 minutes	Daily
Balance Training	20 minutes	Daily
Mobility Training	5 minutes	Daily

Strength Training Exercises:

Option to use EMS on some exercises

Exercise:	Time:	Reps:	Instructions:
Quadtractions	10s	30x	Sit with knee straight and leg supported. Tighten thighs to hold knee straight. Avoid lifting leg from hip. Rest 5s between reps. Can also do this while sitting at desk by just flexing thighs.
Straight Leg Raises	10s	30x	Sit and lay back and use forearms to support back. Bend uninjured leg feet flat. Straighten injured leg and lift leg 3-5cm. No resting between reps.
Hip Adductions	15s	30x	Lay flat with knees bent. Squeeze ball or pillow between knees as hard as possible. Rest 5s between reps.
Calf Raises	5s	30x	Stand in front of wall. Raise up to toes. Start by using support of wall, progress to no support. Repeat with injured only. No resting between reps.
Gluteals	10s	20x	Lay on back with knees bent and arms by sides. Squeeze butt to lift and create a bridge. Progress to single leg bridges. No resting between reps.
Hams	-	15x (3)	Sit with resistance band around ankles attached to something in front. Bend knee backwards slowly using muscles under thigh. Repeat 15x3 and rest 30s between sets.
Squats	15s	30x	Squat and hold
Single Leg Squats	15s	30x	Same as squats but injured leg

Balance Training Exercises:

Stable Surfaces: Flat floor

Unstable Surfaces: Foam block, camping mattress, ball thing.

Exercise:	Surface:	Reps:	Instructions:
Single Leg Stance	Stable	60s	Eyes open, eyes closed
Double Leg Squats	Unstable	60s	Single squat and hold
Single Leg Squats	Unstable	60s	Single squat and hold
Single Leg Squats	Trampoline	15x30	Repetitive squats with 15s hold
Squats on BOSU	BOSU	15x30	Repetitive squats with 15s hold
Lunges on BOSU	BOSU	5x10x3	Repetitive lunches with 5s hold 3x sets

Mobility Training:

Exercise:	Reps:	Sets:	Instructions:
Knee Bendy Things	30x	2x	Bend knee and roll ankle to one side while bending knee out diagonally.
Ham Stretch	30s	3x	Stand in front of elevated object. Keep back straight and stretch hams by holding leg out straight and dropping down.