This is a great exercise for developing strength, balance, and proprioception after you have sprained the ACL ligament in your knee.
Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position.
Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set. When doing this exercise maintain your knee alignment with the second toe, the knee over the ankle and bend through the butt more. Do 2 full sets 2 times a day.
One of the most common knee injuries is an anterior cruciate ligament sprain or tear.
Place your left foot onto the Bosu and push off on it shuffling it over to allow the right foot to land on the Bosu while you aim to place the left foot on the other side of the Bosu and then finish with both feet on the ground on the other side of the Bosu ball.
When you place your foot on the Bosu ball, keep your knee in line with your 2nd toe and bring your hip over the ankle so you can push off on your entire upper thigh so you avoid pushing off with just your foot. Repeat this going left to right for 1 minute for 3 sets in total.
This is great for strengthening the knee after post anterior cruciate ligament, or ACL surgery or after having sustained a minor strain to your anterior cruciate or medial collateral ligaments. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
It’s important to retrain the pushing off dynamic strength in your core stability and lower quadrant after a knee ligament sprain. There are a few key points to keep in mind as you go through this exercise. First, start off with neutral posture and the core stability muscles of your lower back engaged. Then when you lunge forward you want to push off with the back leg as opposed to stepping forward with the front foot. This will allow you to work the dynamic push - off of the back leg and stabilizing aspect of the front leg to better strengthen your lower quadrant with your core stability, and to ultimately help you recover from your deficiencies so you can return to playing sports faster & doing the activities you love to do. Perform 10 reps on each side for 3 sets daily to start. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
This is a hamstring stretch. You’re going to start with your heel on the corner of a wall or door frame and with your back flat and core engaged and the opposite knee and leg straight. Now with the toes off, you’re going to slide the heel up on the corner of the wall or door frame, keeping the other knee straight as well, with the core engaged hold for 30 seconds, do three sets.
Stand on one leg with your core engaged, hold for thirty seconds then progress it to sixty seconds. Repeat it four times, four times per day. Once mastered, then you can use a wobble pad underneath.