Welcome to the final phase of your ACL journey! Keep up the good work, you will be back in top form in no time!!

I thought I was done with rehabilitation! Why do I still need an ACL injury prevention program?

As the title of the program suggests, it is to lower the risk of future injuries! Evidence suggests that injury prevention programs should be performed at least 15 minutes prior to each training session or game. This allows your muscles to be prepped for the hard work they are going to be doing. Athletes who return to jumping, pivoting and hard cutting sports have shown to have a higher reinjury rate. However, the risk can be minimised with the implementation of an injury prevention program. Some sport-specific examples of ACL injury prevention programs are FIFA 11+ for football, and the Netball KNEE program.

What exercises will I be doing in Phase 5?

Some exercises for ACL injury prevention may include:

Nordic hamstring curls

Single leg side to side hops

Single leg ball passes

Forward bounding

Romanian deadlifts

Mountain climbers

Glute bridges

These exercises will get the muscles in your legs firing and ready to go!

Congratulations! You have now graduated from your ACL rehabilitation program. What a journey it has been! BUT, that does not mean you are done with your exercises. From here on, you should remain diligent and continue your knee strengthening and injury prevention programs.

Stay safe and stay away from us! All the best!

Book now or give us a call to schedule an appointment to see our Physiotherapist who will be able to partner you to recovery after your ACL reconstruction.

DISCLAIMER: These exercises should not replace the need for a consultation with a Physiotherapist, especially if your condition doesn’t improve with these exercises. Therapeutic exercise should be carefully selected to suit your condition.

Ref:

Cooper, R. and Hughes, M., 2018. Melbourne ACL Rehabilitation Guide 2.0. [pdf] Available at: https://www.melbourneaclguide.com/brief.

Filed under: Knee