Flexibility Matters: How to Regain Range of Motion After ACL Reconstruction

Flexibility Matters: How to Regain Range of Motion After ACL Reconstruction | HealthSoul

This article is all about helping people who have had ACL reconstruction surgery get back on their feet.

After surgery, getting your knee working properly again is important. We’ll share some valuable information and tips to guide you through this recovery journey, especially when it comes to regaining your ability to move your knee comfortably and freely.

So, if you’ve had ACL surgery and want to know how to improve your range of motion, keep reading – we’ve got you covered!

Understanding ACL Reconstruction

ACL reconstruction is a surgery that addresses knee injuries, particularly the ACL. When damage occurs, the ACL’s natural healing may be insufficient. Post-surgery, effective recovery is essential, often guided by specialized Physical therapy in San Diego. Professional care is important for restoring knee strength and flexibility.

Common Causes of ACL Injuries:

ACL injuries often happen to people who do activities like soccer, basketball, and skiing, where you have to move quickly and suddenly change direction. Sometimes, your ACL can get hurt even without someone bumping into you. It can happen when you twist your knee while landing from a jump or making a quick turn. High-impact accidents, like car crashes or big falls, can also hurt your ACL.

How ACL Surgery Affects Range of Motion:

When you have ACL surgery, your knee has to be kept still for a while to heal properly. But this can make your knee feel stiff, and it can be harder to move it. Also, the surgery and resting can make your leg muscles weak, and your knee less flexible. So, after surgery, you need to do exercises and stretches to help your knee move better.

In simple words, ACL reconstruction surgery fixes your knee when it’s broken, often because of sports or accidents. After the surgery, your knee might not move as well, so you have to do exercises to help it get better and move like it should.

The Role of Flexibility

Flexibility is like a superpower for your knee after ACL surgery. It helps you do everyday things easily, like bending to tie your shoes, and it’s super important for sports like running and jumping.

Plus, it keeps your knee healthy. Imagine your knee as a door, and flexibility is the key that helps you open it.

Without this key, it can be tough to do your daily stuff and play your favorite sports. So, getting your knee flexible again is like giving it a boost to work better and stay healthy for a long time.

Starting Early: Immediate Post-Surgery Care

Right after ACL surgery, it’s important to be gentle with your knee. You might need a knee brace and crutches to help you walk.

Your doctor and therapist are like your knee’s helpers, so listen to what they say. If your knee is swollen or hurts, you can use ice, keep your leg up, and take medicine if the doctor gives it to you.

This is the beginning of your journey to getting better, so take it slow and follow the advice of your medical team to help your knee heal.

Rehabilitation Exercises

Now, let’s talk about exercises that will help your knee feel better and stronger. These exercises are like magic moves for your knee:

  • Knee Bends: Sit in a chair and slowly lift your foot off the ground, then put it back down. Do this 10-15 times for each leg. It helps your knee bend and stretch better.
  • Heel Slides: Lie on your back and slide your heel towards your bottom, then slide it back out. Repeat this 10-15 times for each leg to make your knee more flexible.
  • Quad Squeeze: Sit down and tighten the front thigh muscle. Hold for a count of five, then relax. Do this 10-15 times for each leg. It makes your front thigh muscle strong.
  • Hamstring Curls: Stand with a chair for support. Bend your knee and bring your heel up to your bottom, then lower it down. Do this 10-15 times for each leg to work the back of your thigh.
  • Calf Raises: Stand up and go up on your toes, then back down. Do this 10-15 times. It makes your calf muscles strong.

Remember, doing these exercises regularly is like practicing a dance – the more you do it, the better you get. So, keep it up, and your knee will thank you by becoming more flexible and strong.

Patience and Persistence

After ACL surgery, remember two important things: patience and persistence. Just like a plant needs time to grow, your healing knee needs time too.

You might get frustrated, wanting to do everything you used to do, but your knee heals at its own pace. Stay positive and keep going, like a hero in a story. You’re strong, and you’ve already come a long way.

Think of the people who faced challenges after ACL surgery but didn’t give up. They did their exercises and followed their doctor’s advice, and they were able to run, jump, and play sports again. You can do it too, just like them.

So, be patient, keep trying, and know that your knee’s flexibility will improve with time and determination. You’ve got this!

Preventing Future Injuries

Now that you’ve come a long way in your knee’s recovery, it’s crucial to keep it strong and safe in the future. To avoid another injury, work on strengthening the muscles around your knee; they act like bodyguards, protecting your knee.

Keep doing the exercises you’ve learned regularly, like watering a plant to keep it healthy. Before any physical activity, warm up your body, stretch to keep your muscles flexible (like stretching a rubber band), and do exercises to keep your muscles in great shape.

It’s like taking care of your knee like a prized possession, so you can enjoy an active life without worrying about injuries. Your hard work has brought you here, and your commitment will help keep your knee strong and healthy.


To wrap it up, remember that flexibility is the key to getting your knee moving well again after ACL surgery. Just like practicing a dance, it takes time and effort.

Be patient, like waiting for a plant to grow, and stay determined. Your doctor and physical therapist are like your guides, so follow their advice. Other people have gone through this journey and succeeded, just like in a story.

So, keep doing your exercises and take care of your knee. It’s your best friend for life, and with your hard work, it will stay strong and help you live an active and pain-free life. Your journey started with surgery, but your commitment will lead you to a flexible and active future.