Anterior cruciate ligament injuries (ACL)
There are four important ligaments in the knee. The anterior cruciate ligament (ACL) is the most important one. It prevents the tibia from moving too far forward (anterior translation). This injury is one of the most common sporting injuries. It is important to follow the right exercises programm for a full recovery.
1. Standing Palov press
Position your feet shoulder-width apart. Hold the resistance band and push both arms straight out in front of you. You will feel the need to engage your abdominal muscles due to the resistance of the band. Ensure your pelvis is tilted (tip: pull in your belly button).
2. Palov Press in stand lunge (Core)
Assume a lunge position. Hold the resistance band at approximately chest height and push it out in front of you. Slowly bring it back to your chest and then push it out again.
3. Lunging Palov press with rotation
Assume a lunge position. Hold the resistance band and rotate to the left or right. Try to maintain tension on the band as much as possible; this means you should not let the band pull you all the way back to the starting position.
4. Deadbug palov press
Lie on your back with your legs off the ground and your knees bent. Next, extend one leg until it is just above the floor. Hold a resistance band with your hands—with the other end anchored to a post—and extend your hands out over your chest, then bring them back.
5. Split squat
Split squat, plaats het aangedane been voor, leg het andere been achter u op een verhoging. Zak met de achterste knie naar beneden en kom vervolgens weer omhoog.
6. Lateral step down
Lateral step down, ga op het aangedane been op een verhoging staan, zet de handen in de zij. Zak door de knie tot 45 graden (met de hak naar de grond) en kom vervolgens weer omhoog.
7. Side step
Side step, doe de stiek boven de knieën. Verplaats de verste voet opzij. Zet het standbeen een klein beetje bij. Herhaal dit een x aantal keer.
8. Adductie heup
Ga zitten op de stoel en laat de rugleuning vrij. Plaats bal tussen de knieën en schuif eventueel de voeten aan zodat de bal niet wegvalt. Beweeg de knieën naar elkaar toe, druk tegen de bal aangeven.
9. Wallslide
Wallslide, ga met je rug tegen een deur staan, laat je vervolgens omlaag glijden via de muur tot je knieën gebogen zijn, kom weer omhoog via de deur en herhaal de beweging.
10. Lunge op verhoging
Lunge op verhoging, zet de handen in de zij, plaats één been vooruit op de step, ga vervolgens met het achterste been naar de grond. Kom weer omhoog en herhaal deze beweging.
11. Lunge step up rotatie
Perform a lunge behind the step, then step up with one leg and lift the other knee; finally, rotate your arms towards the standing leg.
12. Lunge met hiplock
Lunge met hiplock, maak een lunge en stap vervolgens via een lage step met 1 been op de box, hef met je andere been omhoog alsof je nog een stap zet.
13. Jump aantikken enkels
Jump aantikken enkels, ga met je voeten op heupbreedte staan, spring vervolgens recht omhoog. Nadat je geland bent tik je één voor één je enkels aan, hierna herhaal je de oefening.
14. Squat jump op step
Squat jump op step, ga op heupbreedte staan, zak door de hurken alsof je ergens gaat zitten, let hierbij op dat je knieën niet voorbij je tenen komen. Zak helemaal in en spring vervolgens op de step.
Plyo box
Hard. Compact. Qualitatively.
Dumbell
Hard. Compact. Qualitatively.
The meaning of a anterior cruciate ligament injurie (ACL)?
There are four important ligaments in the knee. The anterior cruciate ligament (ACL) is the most important one. It prevents the tibia from moving too far forward (anterior translation). To optimize knee function, nerve endings in the ACL send signals to your brain conveying information of the position and movement of the knee (also known as proprioception). This is very important for proper knee function.
The cause of an anterior cruciate ligament injury
Anterior cruciate ligament (ACL) injury is one of the most common sporting injuries. The injury is often caused when your body turns while bending the knee, but the foot remains planted on the ground. You can often hear or feel something snap. Roughly 70% of ACL injuries are non-contact traumas. We see this in rugby, American football, soccer or skiing. Women are more likely to injure their ACL and sadly repeat tears (re-ruptures) are also common.
The symptoms of an anterior cruciate ligament injury
The moment when you injure your anterior cruciate ligament is usually obvious. It tends to hurt a lot. The pain is sharp or stabbing in nature and is felt inside the knee joint. In the few days following an ACL injury the knee swells up and bruising can be seen. This causes you to hold the knee in a slightly bent position (~20 degrees). Crutches are often necessary. After a few days the pain starts to subside but the knee can feel very unstable, as if it can collapse at any moment (giving way). The knee can sometimes feel locked when the meniscus is also injured along with the ACL and this can limit the mobility of the knee.
The treatment of an anterior cruciate ligament injury
With an ACL injury you’ll either go straight to hospital or to your GP. A surgical opinion is needed to determine the best treatment option. An MRI scan will help shed light on the extent of the injury and help determine if surgery is needed. Minor (partial) tears can be treated conservatively (under guidance of your physiotherapist) while larger (complete tears) often require surgery. It is important to exercise under guidance of your physiotherapist prior to and after the surgery. Please visit our ‘rehabilitation’ page for more information. Recovery from ACL surgery takes between 9 and 12 months. Returning to sports can take between 12 and 16 months.
If you have a smaller ACL injury (your physiotherapist can diagnose this) surgery may not be necessary. Conservative treatment with your physio will commence. Treatment will be aimed at strengthening the muscles of the hip, thigh and knee and improving stability of the entire kinetic chain. It is important not to aggravate the knee during this process to prevent swelling.
In the later stages of the rehabilitation process the exercises will be more challenging and focus will be on the injured knee. The exercises are often done on a single leg and will progress from small jumps and hops to more explosive forms of exercise.
Recovery from this type of ACL injury can take between 12 weeks and 6 months.
Synoniem
cruciate ligament injury, torn ACL, ACL injury, knee instability, knee injury
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.