Torn ACL Exercises to Avoid: What Not to Do During Recovery

When you're recovering from an injury, knowing which torn ACL exercises to avoid is crucial to ensuring a smooth and effective recovery. 

In this blog post, we’ll walk you through the exercises that could slow down your healing and offer safer alternatives to help you regain strength and stability. By understanding what to avoid, you can protect your knee, reduce pain, and set yourself up for a successful comeback.

Exercises to Avoid with a Torn ACL

When recovering from a torn ACL, it's essential to be cautious about the types of exercises you perform to avoid further damage to the knee. Certain exercises, particularly those involving high impact, deep knee bends, and twisting movements, should be avoided. 

Here’s a breakdown of exercises that should be avoided.

1. Jump Squats

• Why to Avoid: Jump squats are a high-impact exercise that involves explosive movements and landing with significant force, placing stress on the knee joint. This exercise can exacerbate an ACL injury by putting excessive pressure on the healing ligament, increasing the risk of further damage or re-injury.

2. Plyometric Lunges

• Why to Avoid: Plyometric lunges involve jumping between lunge positions, which requires rapid, forceful movements and quick changes in direction. The combination of explosive jumping and landing can put undue stress on the ACL, making it a risky exercise for those recovering from an ACL tear.

3. Deep Squats

• Why to Avoid: Deep squats, especially when performed with added resistance, place significant pressure on the knee joint. The deep bending of the knees in this exercise can stretch the healing ACL and surrounding tissues, potentially slowing down the recovery process and increasing the risk of re-injury.

4. Lateral Jumps

• Why to Avoid: Lateral jumps involve side-to-side movements that require quick, explosive force and a high degree of knee stability. The lateral motion and impact of landing can strain the ACL, particularly as it is healing, making this exercise unsafe during recovery.

5. Single-Leg Deadlifts with Heavy Weights

• Why to Avoid: Single-leg deadlifts, especially when performed with heavy weights, can be challenging to balance and maintain proper form. This exercise places a significant load on the knee, which can compromise the stability of the ACL, making it a risky choice during the recovery phase.

6. Explosive Movements

• Examples: Sprinting, plyometrics, and other rapid, forceful movements.
• Why to Avoid: Explosive exercises involve quick, powerful motions that can apply abrupt forces to the knee. Sprinting, for example, requires rapid acceleration and deceleration, which can place excessive stress on the ACL. Plyometric exercises, which include jumping and bounding, involve high-impact landings and take-offs that are particularly risky for a recovering ACL, as they can cause the ligament to overstretch or tear further.

By avoiding these high-impact, deep bending, and twisting exercises, you can protect your ACL from further injury and support a safer, more effective recovery. Instead, focus on low-impact, controlled movements that promote healing and gradually rebuild knee stability and strength.

Safe Exercises for a Torn ACL

Lower Body and Glute Strengthening

Glute Bridge

Lying on your back, lifting the hips upward. Strengthens glutes and hamstrings without excessive knee strain.

Glute Bridge (Single Leg)

A single-leg version focuses on isolating and strengthening each leg, improving hip stability gently.

Hip Thrust

 

Sitting with your back against an elevated surface and thrusting hips upward. It activates the glutes and hamstrings with low impact on the knee.

Hip Thrust (Single Leg)

A progression of the regular hip thrust that isolates one leg for better hip and glute strengthening.

Donkey Kick

Kicking one leg back and up while on hands and knees. Strengthens glutes and core with minimal knee involvement.

Kickback

Similar to donkey kicks but focuses more on the hip extension. This can help improve leg and core strength safely.

Gentle Leg and Core Exercises

Calf Raise

Rising up on the toes and then lowering down. Helps to improve lower leg stability and balance without stressing the knee.

Seated Overhead Tricep Extension

While this is an upper body movement, it can help maintain strength without putting weight on the lower body.

Seated Single Arm Shoulder Press

Another upper body exercise performed while seated, allowing you to work on strength without risking your knee.

Modified Movements

Lateral Side Step with Squat

Taking small side steps while in a squat position can help with hip stability. Ensure it is done in a shallow squat position to avoid stressing the knee.

Abduction

Lifting the leg outward to the side, either standing or seated, to engage the hip abductors and glutes. It helps strengthen the hips, which supports knee stability.

Reverse Crunch Pullover

Core exercise that engages abdominal muscles without straining the knee, helping maintain core stability, which is beneficial for knee health.

Tips for Safe Rehabilitation

1. Follow Your Physical Therapist’s Guidance

Adhere strictly to the exercise regimen and recovery plan provided by your physical therapist. They understand the specific needs of your injury and will tailor exercises to your recovery stage, ensuring you progress safely.

2. Gradually Increase Intensity

Start with low-impact exercises that don’t strain the ACL and gradually increase the intensity and complexity of your workouts as your knee strength and stability improve. Avoid jumping into high-impact or advanced exercises too quickly.

3. Prioritize Proper Form

Always focus on maintaining proper form during exercises to prevent further injury. Poor technique can put unnecessary stress on the ACL and surrounding muscles, slowing your recovery.

4. Listen to Your Body

Pay close attention to how your knee feels during and after exercises. If you experience pain, swelling, or instability, stop the activity and consult your physical therapist. Pushing through pain can lead to setbacks.

5. Incorporate Rest and Recovery

Allow your body ample time to recover between workouts. Rest is crucial for healing and preventing overuse injuries. Balance your rehabilitation exercises with adequate rest periods to support overall recovery.

6. Focus on Flexibility and Mobility

Incorporate stretching and range-of-motion exercises into your routine to prevent stiffness and maintain flexibility in the knee joint. This helps reduce the risk of further injury and supports a full recovery.

7. Use Supportive Gear

Consider using knee braces or supports as recommended by your healthcare provider. These can provide additional stability and protection during the early stages of rehabilitation.

8. Stay Patient and Positive

Recovery from an ACL injury takes time, so stay patient and keep a positive mindset. Celebrate small milestones and trust the process, knowing that consistent, safe efforts will lead to a successful recovery.

Safe Workouts with COBA Board

The COBA Board is an ideal solution for safe workouts during ACL rehabilitation due to its innovative design that enhances stability and control. 

Unlike traditional workout equipment, the COBA Board’s unique structure adds an element of controlled instability, which engages your core and stabilizing muscles without placing undue stress on the knee joint. This allows you to perform a wide range of low-impact exercises that are essential for strengthening the muscles around the knee, such as the glutes, hamstrings, and quadriceps, all while protecting the healing ACL. 

With COBA, you can safely build strength, improve balance, and maintain flexibility, making it a top choice for anyone recovering from an ACL injury.