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ACL & Medial Meniscus Post-Operative Exercises
ACL & Medial Meniscus Post-Operative Exercises
Daniel Leung avatar
Written by Daniel Leung
Updated over a week ago

Week 1:

New Exercises:

  1. Range of Motion: Using a 65cm exercise ball, perform double knee to chest exercise, aiming for fluid movement, good knee alignment (hip, knee, foot) with full extension and 90° flexion or comfortable tension.

    1. 20 reps

    2. 3x daily

  2. Hamstring Activations: Calves on the ball, press down to recruit hamstrings

    1. 10s hold x 10 reps

    2. 3x daily

  3. Quad Activations: Contract / relax quads

    1. 10s hold x 10 reps

    2. 3x daily or more

  4. Elevate: Raise leg above heart and ice when possible to reduce swelling

Week 2:

Activity Clearances:

  1. Prone paddling

  2. Kayaking / Erg

  3. Sit SUP

New Exercises:

  1. Patellar Mobilizations: Manipulate patella with hands up to down and side to side

    1. 3-5 mins daily

  2. Bridge on Ball: Position ball on calves closer towards feet and arms crossed at chest and slowly raise to form a bridge at comfortable tension

    1. 20 reps

    2. 3x daily

  3. Leg Extensions: Wake the quads up with leg extensions

  4. Heel Raises: Single Leg

    1. 20 reps

    2. 3x daily

Continue Exercises:

  1. Range of Motion: Using a 65cm exercise ball, perform double knee to chest exercise, aiming for fluid movement, good knee alignment (hip, knee, foot) with full extension and 90° flexion or comfortable tension.

    1. 20 reps

    2. 3x daily

  2. Hamstring Activations: Calves on the ball, press down to recruit hamstrings

    1. 10s hold x 10 reps

    2. 3x daily

  3. Quad Activations: Contract / relax quads

    1. 10s hold x 10 reps

    2. 3x daily or more

  4. Elevate: Raise leg above heart and ice when possible to reduce swelling

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