Phase 2 of an ACL Reconstruction Recovery (Weeks 3-6 Post Operation). Useful Exercises and Hints.

DISCLAIMER
Before I jump further into the content, I just want to mention you should consult your doctor and physiotherapist before doing any of the exercises I will be suggesting. Every injury is unique and requires a unique therapy, there is no one-size-fits-all model. Now that I have mentioned that, let's get going.

"Phase 2" of an ACL Reconstruction Recovery

In the following I want to go over useful (home) exercises and hints that helped me during this second phase of the recovery process (Phases). Phase 2 is all about developing your mobility, getting that full range of motion back and strengthening both legs.

The Goal of Phase 2:

The goal is to achieve a full (or close to full) range of motion in your knee when straightening (extension) and bending (flexion). To do this, you will be working on some stretching exercises which will not only be limited to your...

If you are reading this post, chances are you probably tore your ACL (Anterior Cruciate Ligament) and have recently been operated. From personal experience, I know how frustrating this is. It happened to me back in 2017. The diagnosis back then hit me harder than the injury itself and I honestly felt slightly depressed. It was a long and strenuous journey back to the fitness level I have now, and I want to share some of my experiences and exercises that helped me, with you. In hindsight, I could have recovered much more effectively and better, if I had the knowledge I have now. In the following I want to go over these useful (home) exercises and hints that helped me during my recovery.

DISCLAIMER
Before I jump further into the content, I just want to mention you should consult your doctor and physiotherapist before doing any of the exercises I will be suggesting. Every injury is unique and requires a unique therapy, there is no one-size-fits-all model. Now that I have...

Anterior Cruciate Ligament (ACL) Function & Anatomy

The Anterior Cruciate Ligament (ACL) is an essential structure within your knee. The ACL plays a crucial role in stabilizing your knee by limiting rotation and avoiding overextension of the Tibia (shin bone). However, in many high-impact sports (Basketball, Football, Soccer, etc.), a lot of pressure is put on the ACL, making it one of the most often injured ligaments in sports. The problem here is that the ACL does not heal by itself and, therefore, usually requires surgery to restore the injured knee's stability.

Knee Anatomy 

The picture depicts the knee's main anatomical structures (here looking at the right knee from the front). Moving from top to bottom, we start with the Femur. The Femur is your thigh bone and the strongest bone of the human body. On top of the Femur are the Quadriceps muscles. As their name suggests, the Quadriceps consists of 4 major muscles (Rectus femoris, Vastus...