If you have a sore or injured ACL (anterior cruciate ligament), be cautious when stretching to avoid exacerbating the pain or causing further damage. Stretching can be beneficial for maintaining flexibility and preventing muscle imbalances, but it should be done gently and within your comfort zone.
Here are some gentle stretches that can be helpful for a sore ACL…
- Heel Slides
- Lie on your back with your legs extended.
- Slowly slide your heel towards your buttocks, bending your knee.
- Hold the bent position for a few seconds, then gently slide your leg back to the starting position.
- Repeat this motion for 10-15 repetitions on each leg.
- Quadriceps Stretch
- Stand or lie on your side with one hand supporting your balance.
- Bend your knee and gently grasp your ankle or foot with the corresponding hand.
- Pull your heel towards your buttocks until you feel a gentle stretch in the front of your thigh.
- Hold the stretch for 15-30 seconds, then release.
- Repeat the stretch on the other leg.
- Hamstring Stretch
- Sit on the edge of a chair or bench with one leg extended in front of you.
- Keep your back straight and hinge at the hips, reaching your hands towards your toes on the extended leg.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch in the back of your thigh.
- Repeat the stretch on the other leg.
- Calf Stretch
- Stand facing a wall with your hands resting on it.
- Step one foot back and press the heel into the floor.
- Keep your back leg straight and lean into the wall, feeling a stretch in your calf.
- Hold the stretch for 15-30 seconds, then switch legs.
- Hip Flexor Stretch
- Kneel on one knee with the other foot forward, creating a 90-degree angle at the front knee.
- Tuck your pelvis slightly to engage your glutes and avoid arching your lower back.
- Gently push your hips forward, feeling a stretch in the front of your hip and thigh.
- Hold the stretch for 15-30 seconds, then switch legs.
Remember to perform these stretches gently and avoid any positions or movements that cause pain or discomfort. Suppose you have a sore ACL or any knee injury. In that case, it’s crucial to consult a healthcare professional or physical therapist for proper evaluation and guidance on which exercises and stretches suit your specific condition. They can provide personalized recommendations and ensure you stretch safely and effectively to support your recovery and overall knee health.
