Knee Exercises for ACL Injuries | Rehab without Surgery OR Prepare for Surgery
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- Опубліковано 2 сер 2024
- Have you been diagnosed with an ACL injury and you want to rehab your knee without surgery or you need to wait for surgery (for any number of reasons)? These exercises will get you started on strengthening the quadriceps and improving knee extension range of motion in order to walk normally again and to prepare for surgery.
Timestamps:
0:00 Intro
0:24 Acute Injury - RICE
0:55 Quadriceps Set
2:08 Short Arc Quad
3:27 Straight Leg Raise
4:13 Light Touch Squat
5:08 Side Step Squat
5:35 Three Way Lunge
6:45 Single Leg Balance
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Ready to progress to next level of strengthening?
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** This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material. - Навчання та стиль
You are full of positivity seeing ur video makes me feel I can bring back my knee strength
Thank you so much for this i really need it after my surgery
Thanks ❤
You're welcome 😊
Thanks :) kudos
Thanks
You're welcome.
Thnq mam
Fully tore my ACL three months ago and i can confirm these really work. My physio did a lot of the same with me as well!
AndrewTube, so glad you're recovering well from your ACL tear and thank you for sharing your success with these exercises!
Did you had surgery?
@@jyotrimayemallick5635 i didnt, i can do my day to day stuff 99% though. no pivoting sports, thats all
@@AndrewTube how long did it take you to do day to day stuff? 3 months? 6 months?
@@akshi.b around 3 months
In 2005, I tore my ACL in the gym and never sought medical attention to repair it. Over the last 5 years, I noticed increased pain in my left knee radiating up my thigh groining area, and lower back. Tomorrow, I will begin this routine and finally be free of this annoying pain.
Cutie Pie, while I support you trying these exercises to strengthen your knees/legs, I want to mention that pain radiating from your knee all the way to the groin and lower back is not typically due to an old ACL injury. I don't know what it might be exactly, but that pain pattern often originates in the lumbar pain... I strongly encourage you to see your doctor for evaluation.
@@MovementFunction Thanks for the advice!
Hi,its amazing,great to see. can you please send me links of regarding full acl torn rehab without surgery?i ll will be very thankfull.
Thank u mam
Most welcome 😊
I tore my ACL back in 2005 ,the first six months was hell ,then slowly I started my exercises which very awkward as I was on crutches for 6 to 9 months znd my walking had changed as my right leg was functioning differently to my left injured one ,my leg muscle in that leg was at this point extremely weak and I knew nothing about knee exercises or strengthening. Slowly started reading books and going to physio and started my chair exercises and bending my knee fully ,now the squats started and the hamstring workouts and all different leg exercises which are known to man started ,cross trainer with holding onto the handlebars became cross training with arms off for 30 mins,squats regularly, cycling, quads I became a maniac on legs ..started walking on the treadmill on a incline with increased incline in my routine then walking on an incline and jogging the after almost months of meticulous exercise I was now sprinting on the treadmill with incline, I was fitter than my youth days ...it became a blessing in disguise, I had stopped smoking and was healthy like I was in my early 20s.im now 54 and I have not trained my legs for 2 years but I regularly go on long fast paced walks...strapped up obviously..downside on not having an operation..still have unstable knee can only run in a straight line ,my left knee still feels different in function to the right knee .I need to exercise again ,all the best to anyone with the same problem and thanks for reading my article
Jack, kudos for sticking with the progression of exercises and doing the hard work to rehab your knee! Sounds like you've done a lot of everything to get your strength back. It's an ongoing process and I hope this video inspires you to keep it up! All the best.
@@MovementFunction ive also helped many people to overcome injuries and guide them through rehab ,self taught foot and leg mechanism specialist..
That's so humble of you replying every comment here.
I have got grade 2 meniscus and ligament damage, flattened meniscus and efused joint. I got fracture on the effused joint and before pop I could bend my knee much more and now after pop I'd hard to bend even close to 90° after 4 weeks of exercise. I also feel if I tighten the upper thigh muscle, I feel my joint being effused (left knee, right side bone) and the whole knee moves with this and that side bone is painful too so I cannot hold my leg straight as it bends right after lifting a little.
Any advice or suggestions for exercise?
I can cut I can pivot I can do a back flip I can run or jog but my hyper extention has caused my acl to be loose like I can shake my tibia back and forth, there is instability depending how I maneuver myself
I just did MRI test, Doctor told me that i got ACL injury. The Doctor told me it should be get surgery but, because its quite expensive and i have to work. So he adviced me to do ACL rehab training. I hope this will help me.
now are you completely heal ??? can running continuously with high speed???
Reply if you are healed bro
Hi, i have near complete ACL tear. My leg is little swollen and I can’t bend my knee more than 90 degree. Will following your exercises help me to increase my knee bend?
i really just sprained my acl right before my first football game in practice when someone was not paying attention and ran on my knee, definitely could be better if my coaches had an open mind and didn’t force you to finish out practice so i ran some offense as it was sprained, so annoying
Hi saw your rice video how long after I jury should swelling and stiffness last? No pain here unless I force flex beyond 90 degrees
Thanks so much love your channel
How do you feel now?
Hi recently I suffered an injury during soccer, after considerable discomfort I got an MRI done turns out I have a torn ACL and a torn meniscus. Surgeon said since I play sports and all I should get the surgery done. However, I want to point out that I have absolutely no pain in my leg I can do most leg exercises with no pain and the only time I feel pain is when I pull my leg fully towards my hips. Now my questions a) What would you have done if you were in my position i.e, would you have opted for surgery? b) Can i carry on going gym doing leg work out strengthening muscles around my ACL and meniscus? c) If I don't get surgery will it definitely lead to arthiritus or does it increase the chances of arthritus (but one can get arthritus anyways , right?
Sorry for going on for so long
Thanks, and kind regards,
Yusuf, great questions. The decision to choose surgery or not is highly individual. To play sports that demand a lot of speed, power and dynamic stability, often surgery is necessary to restore the stability in the knee. Otherwise, people continue to reinjure the knee and the injuries tend to get worse each time - harder to heal, more damage and more scar tissue. That is the main rationale for surgery in athletes. With that said... If it were me, based on what you describe, I would try to restore stability on my own before choosing to have surgery. Yes, you can do leg strengthening exercises in the gym, starting with light resistance and gradually increasing the resistance, intensity and demand of the exercises. Injury may increase the risk of developing arthritis, but does not definitely lead to it. And yes, one can get arthritis anyway. I hope this helps! All the best!
Did you get surgery buddy
Hello, I tore my medial meniscus and partially tore my ACL. I tore them on Sep 10th and as of today I can walk with no crutches ( but i don’t do it very often). I can go past 90 degrees and can almost straighten my
leg with no pain. Should I do these workouts every night before bed, I have surgery in the next week or so?
Darrion, yes these exercises are appropriate for you. Since your surgery is scheduled soon, please contact your surgeon and check with them to be sure these exercises are right for you. All the best!
Hi, I had high grade ACL tear and a grade 1 meniscus tear 4 weeks ago. The pain stopped on the same day of injury and now I can flex my knee more than 90 degree but still while walking I feel a little discomfort as if my bone joint is rubbing on each other so are there any exercises to fix that or should I start using braces again?
Hi Ruturaj Shedge, the exercises in this video will help stabilize the joint so that you don't feel the rubbing but it takes times. While you're working on exercises, it would likely be helpful to use a light to medium support brace while you're walking.
@@MovementFunction thank you
Assalamualaikum Masha Allah great explanation and demonstration
Hi, I'm a former wrestler and soccer player and have been suffering from chronic knee "discomfort". The intensity does fluctuate though. I've been doing self-rehabilitation for years. I've tried contrast baths at my local recreation center in conjunction with aquatic plyometrics. I've also tried unilateral/axial isometric exercises at different starting degrees during leg extension, stability ball resisted closed chain extension, eccentric single leg drops etc. But the pain is still there, and it won't completely go away. Even dry needling with E-Stim did not work. It flares up every month or so at random! And when it does, I'm limping everywhere. I'm at a loss and not entirely sure what to do anymore! Is this something you think I'll just have to live with?
Amir, it sounds like you're done a great deal of dynamic strengthening for your ACL and yet you're in a recurring cycle of pain despite various pain relieving techniques. What comes to mind in your case is that just as our body has muscle memory, we have pain memory and you're stuck in a loop. Since you've already tried extensive physical remedies, I suggest trying an alternative approach with visualization exercises. Elite athletes consistently and successfully utilize visualization, and we all can. While doing your exercises, visualize a strong knee with healthy, healed tissues and fluid motion. Focus on the visual image of this ideally healthy knee for about 30 seconds at the start of your workout, then forget it. Also try this when pain first starts. Replace thoughts of the pain with the image of a healthy knee. Become aware of any resistance, hesitation or limiting thoughts you have about your knee on an ongoing basis and replace those thoughts with the image of a healthy knee. At first, you'll need to continue coming back to the healthy image over and over until your thoughts authentically begin to change. Give that a try and see how it goes! All the best!
@@MovementFunction Oh, I never really looked at it from that perspective! I will definitely give this a try during loaded training :) I appreciate the time and consideration you put into your response. I've just subscribed to your channel. I hope to learn a lot from your videos!
@@Am_irPT Great! I'm happy to hear this is resonating with you and I hope my videos are very helpful for you! Thank you for subscribing to my channel!
try PRP - platelet rich plasma.Just had mine done and recovering from Grade2 acl and mcl tear without surgery. Seems to be working
@@renaahmadova5659 are you fully recovered now?
I just got a complete acl teaand it's been a month and i am now recommended for therapy. I just want to ask if i can still play badminton in the future? And if surgery is really necessary
Bj Bondoc, surgery is often necessary to restore stability required for dynamic sports such as badminton. You will likely be able to return to badminton after surgery and rehab. Some people do rehab before surgery to restore range of motion and to see how much stability they can get back. Some people are able to regain enough stability for their daily life and activity. If you are going to see a therapist, they will help you determine if and when surgery is necessary.
My MRI report:
1.Mild to moderate joint with effusion with peri-articular soft tissue edema /inflammation.
2.Evidence ofsynovits & bursitis.
3.Injiury to ACL (grade 2/3).Clinical correlation please.
4.Injury of posterior horn of medial meniscus (Grade 1).
please give me advice.
Mohammad, I can't give you specific advice based on MRI results alone but the exercises in this video would likely be helpful, safe and appropriate for you.
Bro how is your knee now wat you done for this knee
Hi great video. I ruptured my acl playing soccer 6 months ago. Is it possible to get back to playing soccer without surgery and how long would you think rehab should be!
Emmet, so glad you found my video! Yes, it is possible to get back to playing soccer,. I can't guarantee it of course, but it is definitely possible. After completing the exercises in this video with good recovery of basic strength/stability, you'll need to progress to more dynamic strengthening with plyometrics and drills to help rebuild enough dynamic stability to tolerate the fast starts, stops and direction changes in soccer. All the best to you!
@@MovementFunction what is pollymerric and drill
@@abdussamishaikh7541 plyometric exercises involve quick, powerful movements getting off the ground, such as jump squats and single leg hops. Drills are sport-specific movements, like cutting and running around cones for soccer or running lines for basketball.
@@MovementFunction do you have this kind of drill video?
@@sigitsubiantoro4505 This video is on my list for the next recording session. I plan on posting it in January.
I had complete ACL tear few days ago. Are the exercises help? Can I do these exercises?
James Ling, if your knee is still inflamed, warm, swollen, and painful, then the best treatment is cold pack, elevation and rest. See this video: ua-cam.com/video/HgGUqJ1E-MM/v-deo.html. After the inflammation decreases, then you can start the exercises in this ACL video. All the best to you!
Hi ma'm. I had full tear acl already 1 year after landing on ball. I wanted to return to volleyball sport but unable to land on my acl leg alone and affect my performance. Is it possible to strengthen acl leg that it can land on one leg? I have no problem jumping to maximum high as before but landing would feel pain
Khabib Nurmagedov, the best way to restore the ability to land on one leg is to practice that skill gradually building up in difficulty. Start with standing on one leg with eyes open, then eyes closed, then stand on a foam or other soft surface eyes open and closed. A good goal for eyes open is 30 seconds and eyes closed 10 seconds. Add a one leg chair squat 5-20 reps (build up gradually). Then progress to a small hop on one foot, 5-20 repetitions, then a short box hop (5-10 cm tall), etc. Jump lunges, side shuffle and other exercises that make your legs work separately will help, too. Keep gradually increasing the difficulty and number of repetitions to build up strength.
Hi, i have a acl tear, i can walk, can climb stairs easily little bit run easily, but i can't straight my leg and can't full bend my leg. Should i go for surgery? And can you tell me the bending excercise so that i can full bend my knee. Thank you
Awan, I strongly recommend stretching exercises to regain extension (straightening) and flexion (bending) instead of pursuing surgery. For bending, do these: 1. Lie on your back, bring your knee to your chest and press your shin down to bend your knee. Hold for 10 seconds, then 30 seconds, then 60 seconds. Do it 3 times/day. 2. Put your foot on a chair/bed/couch, etc. and lean forward to bend your knee. Again, hold 10 sec, then 30 sec, then 60 sec. Do it 3 times/ day. For straightening, do the quad set that I demonstrated in the video and maintain the straight position for 10 minutes. Add 1-4 kg weight (bag of rice, etc.) on top of your thigh for greater stretch. Elevate your heel to make sure your knee can hang unsupported and stretch further into extension. All the best!
Hello, I just discovered ur video. I am on my day 19 post ACL injury. I no longer feel pain and swelling has slowed down. I can walk without support (but limping) but I still can't straighten my leg, should I be worried? Is this normal? How long will it take to be straightened again and what do you recommend?
Nor Hakim, it sounds like you're progressing well. It is common to not be able to straighten the knee after ACL injury but it is very important to restore extension range of motion (the ability to straighten your leg). I recommend doing the quad set exercise 3-4 times/day. I can't say how long it will take, everyone is different. If you have physiotherapy in your area, I suggest going to see one if you can't straighten your leg in another month. All the best to you!
@@MovementFunction I appreciate your reply, thank you so much😇
@@MovementFunction I have high grade ACL tear and meniscus tear grade 2 can I recover without surgery ?
Please reply thanks
@@abdussamishaikh7541 Although it may be possible to recover without surgery, it's more likely surgery is necessary when more than one tear is involved.
@@MovementFunction can you please share your email id so that I can share you my MRI report
Hii
I have pain in my leg joints may be that is ACL tear ,its not too much pain pain only while running... its possible to its cure without surgery..?
Aniket, yes it is possible, although I can't guarantee it. With appropriate, strengthening, stretching and conditioning, it is possible to restore muscle balance and stability in the knee without surgery. Try these exercises for a few weeks and if they are easy, gradually add in light jog and build back up to running.
My acl is stretched from hyper extension will these excersise help tighten my acl back to where it is that way it will stop with the instability of the knee
These exercises will help because they strengthen supporting muscles and improve your proprioception of your knee in a neutral position. You can help by not letting your knee hyperextend. This isn't always possible though, especially during high speed and power movements. I'd suggest starting with these exercises and then progressing to dynamic strengthening with purposeful attention to preventing your knee from hyperextending. After focused attention on these exercises for 8 -12 weeks, if your knee still feels unstable, then you might need surgery to regain ligamentous stability. Here is the link to my dynamic strengthening video: ua-cam.com/video/ALU6QQDS4Dc/v-deo.html.
I tore my ACL in 2018 while playing kabaddi. Since then I'm not able to play any sports/run due to unstable knee. Often my knee wobbles. Will these exercises help me to re-enter sports?
Yes, these exercises will help. I also just recorded a more advanced video with dynamic knee stabilization exercises. It will be posted in the next month or so.
Is it possible ?
I have partial acl fracture and meniscus tear and baker cyst since one year. Is it treated without surgery. Kindly guide. I have no problem in walking, just have swelling around the knee.
Manjeet Singh, I can't say whether any particular individual's condition can be treated without surgery. With complex injuries involving multiple structures, I recommend seeing an orthopedic doctor or physical therapist for evaluation and to discuss treatment options. I wish you the best!
Good day:
Can i do this exercise now,, i’m today in the second week ( 17 days) from injyry ??
Thank you🌹
Hello, Abdulrahman. Yes, you can start the exercises. If you experience any warmth, redness, swelling, then stop the exercises and ice for a day to decrease inflammation, then return to the exercises. All the best!
hi, i fully tear my acl 6 month ago but now im doing all good without sports. just cycling and swimming. can i live without surgery?
Azrez Nasriq, it sounds like your daily function is good, so I think you can definitely live without surgery. Cycling and swimming are excellent sources of exercise and are fun sports also. Sounds like you are doing very well.
Hi, just saw your video now, i injured my knee twice 3 or 4 years ago in basketball and turns out i had an acl tear, I’ve done some therapy but didn’t go to surgery, right now i can run, jump, squat a little but i feel discomfort sometimes also i can feel the tear and pain, will these exercises helps me heal my injury and can i still play basketball? Thankyouu😊
Yoo, these exercises will help your body restore full range of motion and dynamic stability in order to be able to better tolerate movement. You might have already done these exercises, or similar, when you went to the therapy, but it's never too late to continue. Give them a try and see how you do. Since you can jump, run and squat a little, you can likely play basketball. Try moving around, dribbling and shooting by yourself first and see how you do. You might benefit from wearing a light to medium support knee brace while playing basketball.
Thankyouu, but im afraid about the tear that i feel when I’m doing those exercises or when runing or jumping, can i ask what can i do to take away the tear that i feel in my knee?
@@yoo9325 If you have consistently performed strengthening and flexibility exercises and you continue to feel the tear, it is possible that it has already healed as much as it can and that surgery might be necessary to reconstruct the ACL (or remove fragments of a torn meniscus, which often occurs with ACL tears).
If you want to continue your game, you need to go for the surgery .. otherwise, it has some bad impact on your knee muscles and cartilage in future .. Consult your doctor and do what is good for you.
Good evening ma'am , i have moderate/high grade partial tear of acl , radial tear of posterior horn of lateral meniscus.. .. i can't bend or straighten my leg nd also cannot properly stand on my injured leg . so , please suggest me .. it can be treat without surgery or should i go for a surgery 🥺
It will not heal by itself .. As it is partial tear, you can avoid surgery but if you do physical work more in your day to day life then you should go for the surgery .. Because you may end up with complete tear if you run or jump .. Consult your ortho surgeon for better advice.
Hi i have a partial acl tear and a complex meniscus tear.can i do these excercise?
Cin Daniel Cee, it depends on the location of the complex meniscus tear and the effect it has on your joint mechanics... these exercises are gentle/mild enough to try but don't push through pain or blocked range of motion. With your injury, I recommend seeking physical therapy services in person in addition to consulting with an orthopedic doctor re: surgery. All the best!
Hey doctor
Apparently I have sprained my acl and also have grade 1 meniscus tear i I've injected plasma into my kneed twice as my doctor recommended and I've been resting for about two months but my doctor said u should continue resting for another 2 month and then start physiotherapy
I wonder that's a good call or not? What do u recommend pls answer
The recommendations for rest following plasma injections vary greatly depending on the area treated and many other factors. I cannot say what is best for you and I suggest following your doctor's advice. You might ask the doctor if there is any activity you can safely begin now, such as walking or swimming, and if yes, how much is okay.
I had partial thickness tear in my ACL and MCL, Can l heal with these exercises or should go for surgery? Also need to continue power lifting practice. Suggest me whether to go with surgery or not?
Govind raju, These exercises will help the tissues heal and restore mobility. I can't recommend whether you have surgery or not as that is an individual choice based on many factors. I do not recommend continuing power lifting as it will likely worsen the injury.
Hello now how are you
Apki ab kesi hai surgery karwayi ya nhi karwayi ACL heal ho gya hai kya
Rply
Ma’am I have complete tear in middle of acl. Is it mandatory to go for surgery (age 25). Or it will cure by doing exercises
vamshi Chinna. A complete tear will not heal itself with exercises because there are no fibers intact that can reattach. Surgery is required to reconstruct a complete tear of the ACL. These exercises may help you regain range of motion before surgery. Often a surgeon will prescribe physical therapy before surgery to improve range of motion.
Hi i had an injury in my tigh 3 years ago i didnt consult any doctor as i felt it would be fine in few days but after 2 years i had an mri done and doctor had said to do surgery ..but i havent done yet.
Do please suggest me my mrl report impressions is as follow
1.sprain of ACl
2.grade 1 intrameminscal degeneration of body and posterior horn of medical meniacus.
3. Mild knee joint effusion .
4.grade 1 chondromalacia patella in lateral facet
Whether its normal and can be reliefed with the exercises.?
I can not say for sure whether your knee will recover from the exercises or if you need surgery. I think you could try these exercises for 6-8 weeks and see if your knee improves. Since your injury is already three years old, I do not think that waiting another 6-8 weeks will do any further harm. These exercises will be helpful even if you have surgery, so it will not be a waste of time.
43 yr old male recently bucket handle meniscus injury and high grade acl tear. I dont do any high intensity sports , i like to walk and use elliptical machine. Knee does buckle in if i step the wrong way since injury. Is this manageable without surgery? What would you recommend? Going to see ortho soon
Generally, yes, this is manageable without surgery and if it were my knee, I would give these exercises a try for 6-8 weeks and see if the knee buckling decreases. These exercises are helpful even if you end up needing surgery down the road.
@@MovementFunction thanks , surgery wasn't my first option but the ortho thinks it's my best option especially with a bucket handle tear that will not repair itself. I just don't want to be the start of more surgeries if something isn't right after first one. I can still straighten my leg out and bend towards my butt. Just the buckling concerns me with the wrong step or wrong movement
Hi ma'am. I have complete tear of ACL but I don't have instability while walking..should I go for surgery or can I heal my ligaments with exercise
The choice to have surgery or not is personal and individual. I can't say one way or the other for anyone else. The main reason to have surgery is to restore stability in the knee, especially for athletes. For many people who are not expecting to return to sports involving a lot of running and cutting, it is possible to rehab very well with exercises. I wish you all the best!
Hello i Have Full thickness tear in my both of the knees A 24 days ago while playing i jumped from a wall and my knees didn't bent at the time of jumping thats why i broke the acl of my both knees but 15 days ago i Had a Acl surgery of my left leg and then the doctor said we should do surgery of right left soon ' i was scared tho of the surgery coz i had pain like a hell after that my father told that we will not do the surgery of right leg it can be recoverd somehow by physio therapy and after listening this i calmed down ( My main question is can i really recover with the physiotherapy in my right leg ) . Hope You would reply soon 🙏🏻☺️
Yash Andhale, it is possible, but not guaranteed, to recover with physiotherapy. Some people do great with therapy alone and are able to do all their regular activities very well. For other people, especially athletes, the knee remains unstable and they have a hard time playing sports and they might develop excessive wear and tear in the knee. You might consider giving your left leg more time to heal and see how you feel in another month or so, and then make a decision about surgery. All the best!
Should I stop therapy if the pain was worse this morning with added stiffness? Or is that just a part of growth?
Best to stop therapy when pain and stiffness increase. Slight stretch discomfort is normal but pain and stiffness should not get worse. I suggest taking a couple days off and then return with less intensity. Try fewer reps and don't go as far into the range of motion. Think 'motion is lotion', greasing the hinges. This is NOT a case of 'no pain, no gain'. Best to you!
Hello mam i have full tear in my acl but i can walk ,run, and exercise normally i don't feel any kind of pain i have 3 questions
1- should i do exercise as you mentioned in video?
2- is surgery necessary ?
3- does this exercise has any side effects?
jay patel, if you can bend and straighten your knee with the acl tear the same amount as the other knee, then you do not need to do the exercises in this video. They do not have any side effects, so there is no harm in doing them either. Since you are able to walk, run and exercise normally, if it were me, I would not have surgery. Some people say that surgery is necessary to restore stability and that without surgery you are more likely to develop arthritis or other issues in the future. That may or may not happen for you. It is a personal choice.
@@MovementFunction thank you so much for the advice 😊
The ACL tear and ACL rupture are they the same injury?
You Nes, A complete tear of the ACL is called a rupture. ACL injuries are typically graded from 1-3. Grade 1 is a mild sprain where the ligament is overstretched. Grade 2 is a partial tear where some of the fibers are torn but the ligament is still held together. Grade 3 is a rupture where the ligament is completely torn in half.
Mam I have grade 2 ACL tear, able to walk and jog normally, but not have complete faith on running or climbing up stairs...Can these exercise be helpful to recover to my past performance...As I m a defence person
SHIVPRASAD PATTANAIK
yes, these exercises will help you recover to a certain level but I think you'll need to progress them to get back to running and climbing stairs with confidence. When you can do all of these easily with little fatigue, try these progressions: For the light touch squat, progress it to one leg standing in front of a countertop for support. Be sure to squeeze your gluteal muscles. For the side step squat, add speed so that you are shuffling to each side, sort of a lateral jog. For the 3-way lunge, add more speed so that you're lowering into the lunge with speed and then exploding back to the start position. Progress gradually. To return to running, gradually add speed to your jog in intervals, like 30 second faster jog until you're able to run for short bursts. All the best!
Hello ma'am I have complex meniscus tear in right knee and grade 2 tear in left knee meniscus ..
Can these exercises will be beneficial for me or not ?
Satveer Jat, since these exercises are specifically for ACL injuries, which are different than meniscus injuries, they may still be helpful because they focus on restoring range of motion, baseline strength and normal walking. But they might not fully address your injuries, especially the complex meniscus tear. Sometimes meniscus tears can improve with rehab and sometimes surgery is required depending on the location of the tear and other factors.
Satveer, I suggest checking out this video that I created specifically for meniscus strain: ua-cam.com/video/lMQ4ttWlzf0/v-deo.html
@@MovementFunction Thank you so much ma'am 🙏
I teared my acl while in taekwondo game 6 months ago.... I'm back to walk normal... After doing all the exercises...back to normal life.... But can't get back to play sport... The knee give up 3 time during this 6 months when I try to play sports.... So the pt and doctors told its better to do the operation because every time you fell down it will effect your menscis ..... My concern is I'm fine no pain.... But afraid about the future.... What if I didn't do it.... Or if I do?
After physiotherapy exercises normal walking like before injury but locking moments giving up if meniscus tear also there this exercies only for strengthning the muscles so once acl full tear happend no binding agian because no blood circulation in those knee ligaments so as soon as possible go for the acl recounstruction knee arthoscopy dont waste your time & knee health if dealayd like this early arthritis can attack
layal7, I agree with the PT and the doctors that it is best for you to have surgery because your knee is still giving out after doing exercises and restoring normal walking and daily life. They are right that continued activity will likely cause further damage to your knee. So, if you don't do the surgery, you'll likely have further issues with the meniscus and develop arthritis, and need surgery in the future anyway. If you do the ACL reconstruction now, you will be able to rehab your knee well and return to your sports with a strong, healthy knee. The exercises you have already done will still benefit you after surgery. I recommend having the operation.
I have got a complete tear in my ACL will I be able to heal without surgery
Hemant Gaikwad, it is possible to heal without surgery although most of the time complete tears do require surgery to restore dynamic stability, especially to return to sport. You can take your time deciding, the surgery does not need to be done right away. I suggest trying these exercises and see how you do. If you are able to gradually strengthen and return to your activities, then you likely will not need surgery. All the best!
Hello mam I torn my ACL 3 months ago.its injured in grade 3.is it possible to recover without surgery?plz know me .
Abu sufian Faisal, it is possible to recover stability for everyday function and mobility with rehab exercises. If you play competitive sports or participate in intense recreational activity that requires a lot of quick changes in direction of movement, you might need surgery to be able to return to those sports.
Im into my 6 weeks grade 3 ACL tear and the area below my knee cap is still swollen and i cant bend my knee . Everytime i try bending the injured leg my knee becomes so thight i cant bend anymore. I have no intentions of getting surgery. Why does my knee feel so thight when bending.😔
indavi ufaio, your knee feels tight and range of motion is limited because of the inflammation below your knee cap. The swelling increases pressure and prevents your knee from bending. Don't push into the tightness and pain. Keep bending just to the point where it starts to feel tight. Apply cold therapy to the swollen area with a cold pack for 10 minutes or an ice massage for three minutes, 4-5 times/day. Also, you might be doing too much, pushing too hard with your activity and exercises. Check out this video on ice massage: ua-cam.com/video/3RJoEh1h8ls/v-deo.html
I ruptured my ACL and sprained my MCL and lateral soleus as well as tore medial meniscus 3 weeks ago. I still have a good amount of swelling. But I’m already in PT working on stretching. It’s very painful trying to bend my knee past 90 degrees 😥
How is your knee now? This sounds exactly like my injury from 5 weeks ago
I have partial ACL tear grade 2 and meniscus grade 2.....so.. how long after get results by exercise mam..
bharat desai, healing rates vary person to person, but typically improvement is noticable within about 6 weeks.
Hi . I am 17yo . I was playing football 5 days ago. And after that I have knee pain . I don't know it's ACL but I can Walk and very slow Jog . But still have Knee pain . And it's very frustrating. Will it Help ? Pls reply. Also I can do 2-3 Bodyweight squat but with pain
These exercises are helpful for other knee injuries besides ACL, so they may help in your situation. I suggest taking a break from squats until pain goes away. If you have any swelling, warmth or redness, apply a cold pack for 10 minutes every few hours. Check out my video on acute injuries for more information: ua-cam.com/video/HgGUqJ1E-MM/v-deo.html. All the best!
@@MovementFunction I don't see a very big swelling . Maybe little to no swelling . Yeah I'll take a break and wait for it to recover fully . Thanks for Ur reply God bless you ❤️
Your video brings me great hope for my ACL tear that happened 2.5 weeks ago.
After two days of the injury playing badminton, I went for hike which felt fine, and I was able to take stairs at home. Only discomfort was doing sharp turns and bending and straightening leg. But over last 2 1/2 weeks the swollen is going away and also my range of motion is getting better. But my MRI report said my ACL is torn( full thickness. ) I am 41 years old and want to be able to get back to running (marathons) if not sports.
I am just confused if I can try these rehabs and go back to my running. Or should I try surgery path (which I dont want :().
Thanks
Faisal
How you doing now? Did you followed any treatment or any of these exercise?
My rehab is working great. My physical therapist gave me some exercises and I’m trying to do it diligently. I am able to run 4.5 miles every other day and play badminton with my knee breast and did a hike of 10 miles and thinking of doing half marathon in two weeks. I feel Rehab works.
@@lodhal That's Great! Best of luck! Is it possible to share some of your rehab exercise name here? and is there any sudden pain you feel? and how long it takes your knee to heal from inflammation (Which looks knee knee a bit fluid) and from which week after injury you start these? sorry for so many question, going through this experience.
After 5 months i still have little fluid. Its taking time to go away. But its going. I do icing after every activity.
Here are the excercises
From PT:
Single leg bridges
Exercise ball hamstrings curls
Foam roller hamstring curls
Forward lunges
Side lunges
Mine:
Deadlift with light weight
Squat as best I can
Bird dog
Cat cow
Dead bug
Happy baby
Push ups
Free hand stretches
I don’t feel any sudden pain now. But initially I did.
Hi ma'am my knee injure 5 month ago while playing football because of landing dis balance in ground.now pain in back side of knee what to do plz reply
Sosal Gautam, I suggest seeing a doctor to get a diagnosis for your knee injury and ask for physiotherapy in your area.
Hello ma'am I tore my ACL a week ago, I can walk unassisted but I can't fully bend my knee.. will this exercise help me recover without going for a surgery....?
Isaac, these exercises will help restore the knee range of motion and may help you recover without surgery. No guarantees - every ACL injury and every individual body is different and sometimes surgery is necessary. I suggest trying the exercises for 4-6 weeks and then see how you feel.
These exercises are good for strengthen your thigh muscles, which help you to get your full range of knee bending and you can walk easily. Consult your ortho surgeon for better advice.
Just curious, will this help stabilize my knee? I've torn my ACL twice and pretty sure I tore it the third time. I don't want to go through the surgery again. Any Suggestions?
Nick, these exercises are a good starting point for stabilization. Once the acute stage of healing has passed and these exercises become easy, you'll benefit from more dynamic stabilization exercises. Multi-directional lunges, single leg balance progression, rhythmic stabilization... I think you'd do best working with a PT 1:1... If you want to talk more, you are welcome to send me a private note via the contact form on my website at movementfunctionpt.com/
Can ACL get healed on its own by time and doing rehabilitation exercises?
It is possible to rehab an ACL injury with rehabilitation exercises. This is not a guarantee and everyone is different. Some people do very well and are able to resume their normal activities while some people may require surgery to restore full function. For example, high level athletes with complete tears typically require surgery to restore the necessary stability for them to return to competitive sport.
I had subtotal tear end of march 2022 - hyperextension playing basketball. The knee still had some stability, but it didn't look good at MRI.
Anyway we've decided to go with immobilization for a month (brace and crutches), then rehab and check it after 3 month with MRI. Hope I will be good but I still don't have my hyperextension back (the straighten is ok - right now 0-120 range) and my doctor said it may be that way.
Can't wait the MRI to see if it's ok. Still working at muscle strength after that immobilization.
Is there anything I can do for hyperextension back? I'm doing the extension stretch (heel props).
Raidenorius, the knee extension stretch is the best thing to do to regain hyperextension.
Ma'am I have acl injury, this exercise can help me to recover without surgery? 😞
Arjay, yes these exercises can be helpful to recover without surgery. In cases of severe injury and instability, surgery might still be necessary to restore stability, but these exercises are a great start to rehab your knee. Try these exercises for a month or two and if you're making good progress, feeling stronger, able to walk normally, etc., you'll likely be able to fully recover without surgery. All the best to you!
I got a acl 3 years ago maam, I can run, jump, playing basketball slightly but every time I straight my knee there's always popping sound do I need surgery now or it can recover with this exercise? Thank you for answering me ma'am God bless🙏💕
@@arjayparedes1934 Since you are performing high levels of activity, I don't think you'll need surgery. The popping sound might or might not go away with further strengthening exercise but as long as your knee is strong and you're able to do these activities, I wouldn't be concerned about the popping sound.
I think i tore my acl and i dont want to do a surgery, how long should i wait before going back to sports... I have a dream of becoming a footballer and still working on that before it happened, would appreciate yoyr response
You will need to restore dynamic stability in the knee before returning to sport and stability is very important for high-level athletes. I recommend completing the exercises in this video, moving on to my dynamic stabilization video (ua-cam.com/video/ALU6QQDS4Dc/v-deo.html) and performing sport-specific drills before returning to competition. I also recommend seeing a doctor to assess the severity of the tear and the laxity in your knee before deciding to avoid surgery.
@@MovementFunction Thank you very much
Hi ma'm.
I was met with a bike accident in last month. In that incident my knee Acl was partially tear. Presently am completely bed rest wearing with a limited motion knee brace.
Doctor said after 45 days, he is going to do acl surgery. But i can't.
Is there any possibility to reslove the my ACL without surgery?
Can i follow the above exercises. Is it help for me?
Please clarify me 🙏
It is possible to heal a partial tear without surgery. The outcome varies based on degree of injury, instability, and activity level. For athletes, surgery is usually required to restore the stability necessary to return to competitive sport. Once the swelling decreases, it is appropriate to do the exercises in my video. Take your time, listen to your body and see a physiotherapist in your area if you can.
My MRI Report
*ACL low grade interstitial teae
*inferior patellar plica syndrome
Please let me know can I start these exercise?
I can not say for sure without doing an evaluation, but in general these exercises are safe to do with an ACL tear and inferior patellar plica syndrome. If your pain, range of motion, or function worsen, then stop the exercises and see a physiotherapist for in-person evaluation and treatment. All the best!
Hi Mam. I had MRI a day ago and the result was complete tear or rapture of ACL. May I ask if is this still heal without surgery ? And can I do the excercise in your video to heal it? However I still have a instability with my knee. Hoping in your response. Thank you so much!
Hi Charisse. A complete tear or rupture of the ACL usually requires surgery to restore stability. Many people can regain basic function and walk normally with these exercises but still experience instability during sport and other dynamic activity. The exercises in this video improve range of motion and strengthen the muscles that support the knee, which is beneficial to prepare for surgery (unless a surgeon tells you not to do the exercises - follow the surgeon's advice!).
Hello mam 2 years back i had complete ACL tear so surgery is done i recovered anr now again i fell down this time I have ACL pratial tear and MCL partial tear
And doctor suggested me physiotherapy i m doing feeling better also but still little bit balancing problem and can't walk to long distance so my question is how many days i need to get recover completely in 8 months my wedding is there can I sit down after rehabilitation please reply
Vaishnavi Morappanavar, everyone is different and I cannot say how many days it will take to fully recover. I think it is reasonable that you will have good balance and be able to walk longer distance in time for your wedding. Yes, I think you will be able to sit down after rehabilitation. Sitting cross legged and kneeling are sometimes challenging even after rehabilitation. Those are activities that you could ask your physiotherapist to help you achieve. Congratulations on your upcoming wedding! I wish you a happy life and all the very best!
Hello ma'am
Ma'am I have ACL full tear and i don't want to go for surgery please help me tell me how can i repair my ACL tear 🙏🏻🙏🏻🙏🏻
Vivek, these exercises will help restore the strength and stability in your knee and possibly allow you to avoid surgery. With ACL tears, there is no hurry for surgery, so try these exercises for 6-8 weeks and see how you feel. All the best!
@@MovementFunction thanks a lot ma'am
Hello Bhai ab kese ho aap Bina surgery ke theek ho gye ho kya
I have complete tear acl for 2mos now...
And i cant flex my leg feeling stiff...😢😢😢...
I think my leg forget how to walk...😭😭😭😭...plsss help..
Shashing dianon, a complete ACL tear usually requires surgery to restore stability in the knee. It feels like your leg forget how to walk because your leg is missing the stability that the ACL provides. There is joint laxity in the knee and your leg and brain aren't sure how to coordinate movement in order to walk normally. If you're waiting to get into surgery, it's fine to do these exercises to improve proprioception, range of motion and strength. All the best to you!
Hi, myself CHETAN, my right knee was injured in match (kabaddi ),my MRI reports shows -partial tear in ACL. When I'm try to bend my knee, I'm suffered from little pain. Pls help me..
The exercises in this video would likely be appropriate for you to help your knee heal.
Update?
Hello madam .. I got an an high grade partial Tare of ACL last 1 month back and I have no pain on my knee and I can also do exercises comfortably do I need surgery please reply me and waiting for your suggestion thank you madam
Karthik Ambatipudi, I cannot say if you need surgery or not because every individual is unique. I recommend considering the advice of your doctors and the condition of your knee right now to make the best decision for you. All the best!
Thankq madam
What does 3 sets exactly mean?
Maha, the number of repetitions recommended is 1 set. 3 sets means doing the repetitions 3 times with a rest break between each set. You can also do the exercises as a circuit, which means that you do one set of each exercise, then start over with the first exercise and do a second set of all the exercises, then do a third set of all the exercises.
I really want to get the surgery but my insurance wont cover it so im just trying to keep my but working and making a living until i can afford the surgery and the time off afterwards
Keep up consistent exercise of strengthening your knee as best you can while managing work and life. You might check if your insurance will cover physical therapy so that you can get an individualized exercise plan specific for your needs. Many people do quite well without surgery. All the best!
I also have a maniscus tear is these ok.
Generally speaking, yes, these exercises are okay. In certain cases, such as a bucket handle tear, these exercises might aggravate the tear and increase inflammation, so stop if you experience worsening pain, swelling or locking of your knee.
@MovementFunction ok great thank you very much 🙂
Will a complete torn acl heal its own
A completely torn ACL will not grow back together on its own. Some people are able to restore full range of motion and enough stabilization to return to normal function and do not need surgery. Typically, competitive athletes do require surgery in order to return to high intensity and highly dynamic sports.
Most annoying thing is that ligaments are so crucial. And they have such a poor blood supply! No matter how goodnyou eat. It will be so slow!!! Damn
Mam grade 1 acl tear 100% recovery with out surgery
I can't guarantee 100% recovery with any intervention. These exercises can help some people recover without surgery but I can't promise that will be your situation.
@@MovementFunction ok thanks mam
@@HappYrahul28799you recovered?
Maam how much time it will take for reconstruction of ACL without surgury. In full tear case
In the case of a full tear, surgery is required to reconstruct the ACL. Sometimes it is possible to recover strength and stability with rehab exercises. Recovery time varies person to person. On average, expect it to take about 6 months to one year.
I had an ACL tear grade 3 ... doctor suggested for surgery but I avoid it .... Now how many month after Accident I can start walking .and how much I can walk ? .... Now I am able to walk
Alok, Now that you are able to walk, build up slowly, a few minutes daily. Stop if you feel pain, redness or swelling. Rest, use ice to decrease swelling and then continue building up the walking again.
@@MovementFunction and how can I walk without knee cap or with knee cap
Hi madam...I'm from india....I have 30 to 40% teaar in My ACL,small tear in lateral collateral ligament and a horizontal tear in medial meniscus...due to non contact twisting fall while playing badminton.....from the day of injury I didn't have any pain at all...I'm a doctor by profession, intermediate badminton player for fitness.... orthopedician advices strengthening is enough...I'm in my physio and strengthening now...after how many weeks I can return to playing badminton 🏸....???!!!thanks u
I suggest asking your physio about the estimated timeframe for return to sport. People heal at different rates and your physio is familiar with your condition and sees your progress on a regular basis. He or she will be able to give the best idea of when you can return to badminton. All the best.