Anterior Cruciate Ligament: Page 4 – Level 3+4 Motor control
Phase three of rehabilitation focuses on developing motor control and progressing your exercises, so the muscles work effectively during movement. Rather than simply building strength, this stage retrains the brain and body to coordinate the correct muscles at the right time. By consciously engaging muscles with good movement quality, you build better control, stability and confidence through the knee as activity levels gradually increase. The exercises should feel challenging enough to stimulate adaptation and recovery, but not so demanding that they irritate the healing tissues. Modify and vary your exercises by working similar muscle groups but in ranges or positions that do not cause significant increases in pain. E.g. use a higher box/seat to do a box squat.
Level 3: Through range exercises (Motor Control)
Duration up to 6 weeks.
Functional movements. (aim 10 - 15 repetitions and 3 sets, 2 x a day).
The aim remains to work hard without causing excessive pain. The volume will be quite high but intensity low as you retrain your body to do normal movements with good control.
Box squats
Single leg bridge
Kettlebell Romanian Deadlift (RDL)
Step Up
Supported lunges
Level 4: Motor Control +
Duration upto 6 weeks
Aim 10 - 15 repetitions and 3 sets, 2 x a day
The aim is to progress the previous exercises using pain and discomfort as a guide, whilst having good control throughout the movements. You will also need to modify some exercises depending on whether you have a meniscal repair. If this is the case, you will need to avoid squats below 90 degrees (right angle) for 3 months post surgery.
Goblet Squat
Single Leg RDL
Lunges
Bulgarian Split Squat
Step Downs
Single Leg Stand