Rehab ACL Tears: Phase 2

Rehab ACL Tears: Phase 2

So, I’ve done my quad sets & I am ready to progress, what is the next step?

Our rehab protocol for ACL tears is divided into six phases based on what the goal of therapy is for certain time points during an individual’s progression with the goal of returning back to sport.

The second phase is focused on a more advanced version of the first phase after the athlete typically has better muscle control & walking patterns. In this phase, more weight bearing activities, multi-directional strengthening techniques, as well as balancing exercises can be implemented. In the second phase of our ACL tear rehab protocol, our favorite exercise is called a 4-way straight leg raise. In order to perform this:

  1. Start lying on your back with your healthy knee bent & your recovering leg straight
  2. Brace your abs & raise your recovering leg until its parallel with your other leg then lower back down to the table/floor
  3. Repeat 10 times
  4. Roll on to your side & raise your leg straight up into a hip abduction motion toward the ceiling then lower back down
  5. Repeat 10 times
  6. Roll on to your stomach & raise your leg straight off the table/floor then lower back down
  7. Repeat 10 times
  8. Lay on the table with your injured leg down & your healthy leg bent & crossed over your recovering leg
  9. Raise your recovering leg off the table/floor then lower back down.
  10. Repeat 10 times

After doing 10 repetitions in each direction, you’ve completed 1 set of a 4-way hip strengthening exercise.

Check out our favorite exercise for phase three of our ACL tear rehab protocol here!

Featured Image By: YouTube

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