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A Guide to Strengthening Exercises for ACL Avulsion Injuries

by | Dec 4, 2024 | Articles | 0 comments

A Guide to Strengthening Exercises for ACL Avulsion Injuries - Spire Orthopaedic Centre

Recovering from an ACL avulsion injury is a journey that requires patience and dedication. Before returning to an active lifestyle, restoring strength and stability to the knee is essential to prevent re-injury and regain your confidence in movement.

In this guide, we’ll explain what an ACL avulsion injury entails and share specific exercises you can do to support your recovery.

Understanding ACL Avulsion Fracture

A knee ACL avulsion fracture occurs when the anterior cruciate ligament (ACL) tears away from the bone, typically taking a small piece of bone with it. This type of injury is more common among children and adolescents, as their bones are still developing and can be more prone to such tears.

The avulsion can impact knee stability and overall function, making effective rehabilitation essential for recovery.

Knee ACL Avulsion Fracture Treatment

Treatment Options

Treatment for an ACL avulsion fracture depends on the severity of the injury. Mild cases may be managed with rest, immobilisation and physical therapy, while severe cases may need surgical intervention to reattach the ligament to the bone.

After surgery, the knee will typically be immobilised in a brace to promote healing.

Rehabilitation

A structured ACL rehabilitation program is essential for anyone with an ACL avulsion injury. Rehab focuses on restoring range of motion, strength, and stability. Starting with low-impact range-of-motion exercises and gradually progressing to strength-building and functional exercises is critical to full recovery.

Recovery Timeline

The recovery timeline for an ACL avulsion injury will depend on the depth of the fracture, type of treatment, and individual healing rates. Most rehabilitation programs are structured in phases, each introducing progressively challenging exercises.

Timeline expectations for ACL avulsion injury:

  1. Phase 1 (0-2 weeks): This phase reduces swelling and pain. Basic exercises, like gentle range-of-motion movements, may be introduced.
  2. Phase 2 (2-6 weeks): Exercises to improve knee mobility and begin strengthening the muscles surrounding the knee are gradually added.
  3. Phase 3 (6-12 weeks): Emphasis shifts to regaining strength and stability with more intense exercises.
  4. Phase 4 (3-6 months): Focuses on advanced exercises and sport-specific drills, if applicable, aiming for a return to pre-injury activities.

Depending on the individual, the full recovery from ACL surgery can take six months to a year.

The Importance of ACL Strengthening Exercises

Strengthening exercises are pivotal in recovering from knee ACL avulsions. Strengthening the muscle in the knee area, particularly the quadriceps and hamstrings, helps support and stabilise the joint. These exercises also help improve range of motion, flexibility, and balance. They are critical to maintaining knee function and preventing future injuries as you return to a more active lifestyle.

Getting Started with ACL Strengthening Exercises

Consult your specialist for advice before starting any exercise program for your knee acl avulsion fracture. Beginning with low-impact, gentle exercises will help ease you into movement without overloading the injured knee.

Heel Slides

  1. Lie on your back with your injured leg extended.
  2. Slowly glide the heel of your injured leg toward your buttocks, bending the knee as far as comfortable.
  3. Hold the position briefly, then slide your heel back down to extend the leg again.
  4. Repeat for 10-15 repetitions.

This exercise helps gently improve knee flexibility and range of motion.

Isometric Quad Contractions

  1. Sit with your leg extended and your knee straight.
  2. Tighten the quadriceps muscle in your thigh, gently pressing the back of your knee toward the floor.
  3. Remain contracted for 5-10 seconds, then release.
  4. Repeat for 10-15 repetitions.

Isometric exercises like this build muscle strength without moving the joint.

Prone Knee Flexion

  1. Lie flat on your belly with your legs stretched out.
  2. Slowly bend your injured knee, bringing your heel toward your buttocks as far as comfortable.
  3. Hold briefly, then lower your leg back down.
  4. Repeat for 10-15 repetitions.

Prone knee flexion helps improve knee flexibility and prepares you for more challenging exercises.

Intermediate ACL Strengthening Exercises

Once you can comfortably perform the beginner exercises, you may advance to intermediate exercises that add more load to the knee.

Passive Knee Extensions

  1. Sit on a chair while propping up your injured leg on another chair, keeping your knee supported.
  2. Gently press down on your knee to help it straighten.
  3. Keep stretching for 15-30 seconds, then relax.
  4. Repeat for 5-10 repetitions.

This exercise helps improve knee extension and flexibility.

Heel Raises

  1. Stand with feet hip-width apart, using a chair or wall for support if needed.
  2. Slowly rise onto the balls of your feet, taking your heels off the ground.
  3. Hold briefly, then slowly lower back down.
  4. Repeat for 10-15 repetitions.

Heel raises strengthen the calf muscles, which support the knee during movement.

Half Squats

  1. Stand with feet shoulder-width apart.
  2. Slowly lower your body into a squat position, stopping halfway down.
  3. Hold briefly, then return to standing.
  4. Repeat for 10-15 repetitions.

Half squats engage the quadriceps and hamstrings without putting too much stress on the knee.

Advanced ACL Strengthening Exercises

As your knee continues to heal and gain strength, advanced exercises can help improve stability and prepare you for returning to more demanding activities.

Knee Flexion with Resistance

  1. Attach a resistance band around your injured leg just above the ankle.
  2. Anchor the other end to a stable object.
  3. Face away from the anchor point and bend your knee against the resistance.
  4. Slowly return to the starting position.
  5. Repeat for 10-15 repetitions.

This exercise helps build hamstring strength, which is vital for knee stability.

Standing on One Leg

  1. Stand on your injured leg, keeping the knee slightly bent.
  2. Balance on this leg for as long as possible, aiming for 30 seconds.
  3. Rest, then repeat for 5-10 repetitions.

This balancing exercise improves knee stability and coordination.

Contact Spire Orthopaedic for Personalised Knee ACL Avulsion Treatment

Engaging in a structured exercise program is vital to recovering from an ACL avulsion injury. Progressing from beginner to advanced exercises can help you rebuild strength and flexibility in your knee. Be patient with your recovery, and always listen to your body to avoid overexertion. You can regain function and return to your regular activities with confidence.

Contact Spire Orthopaedic Centre for personalised guidance on ACL avulsion treatment and exercise recommendations. Our specialists can assess your injury and design a recovery program tailored to ensure the best chance for a complete and functional recovery.

Book an appointment now.