Anterior Cruciate Ligament: Page 3 – level 2 muscle activation
As the wounds and knee continue to heal rehabilitation aims to gently activate the muscles around the knee in a controlled way that supports and protects the joint without increasing pain. The exercises should feel challenging enough to stimulate adaptation and recovery, but not so demanding that they irritate the healing tissues.
Level 2: duration 2 weeks
Muscle activation. Isometric exercises(hold for 5 - 10 seconds, do 5 - 10 reps and 3 sets)
The aim here is to work hard but keep your pain levels below 3 - 4/10. You need to work hard to cause adaptation to the muscle, but excessive pain can cause muscle inhibition.
Wall sit (pain free range)
Staggered bridge
1/2 Side plank
Isometric knee extension