If you’re an athlete or active individual struggling with knee pain especially after an ACL injury, you’re not alone. Knee pain is a big hurdle that can derail your performance, limit your movements, and keep you off the field or court.
I’m here to show you targeted exercises that can help you recover, build strength, and regain confidence in your movements so you can get back to your sport stronger than ever.
1. Single-Leg Squats
Why it works: Single-leg squats build strength and stability in your knee, preparing you for activities like cutting, planting, and stopping—key movements in most sports.
Here’s how to do it:
- Setup: Stand near a sturdy support (like a rig or handle) for balance. Shift your weight onto one leg.
- Execution: Slowly squat down as low as possible while keeping your balance. Allow your knee to come slightly over your toes.
- Return: Push through your foot to drive back up, using your support minimally. Repeat for 4 sets of 8-15 reps per leg.
Pro Tip: As you gain strength, try performing the exercise without holding on to the support.
2. Lateral Band Hops
Why it works: This exercise trains your knee to handle lateral movements and resist caving in—a common issue after an ACL injury or knee pain.
Here’s how to do it:
- Setup: Attach a resistance band around your hips and anchor it to a sturdy object. Stand perpendicular to the anchor point.
- Execution: Hop laterally away from the anchor, focusing on landing lightly and with control. Pause briefly to stabilize.
- Return: Push off your planted leg to hop back to the starting position. Perform 8 reps per side.
Pro Tip: Keep your chest up and feel your glutes (back pocket muscles) engaging as you land and push off.
3. Single-Leg Balance with Head Turns
Why it works: This exercise challenges your balance and mimics real-game scenarios where you’re moving while scanning your environment.
Here’s how to do it:
- Setup: Stand on one leg with your knee slightly bent. Have a partner call out directions (e.g., “left” or “right”).
- Execution: Turn your head in the called direction while maintaining balance. Hold each position for a few seconds.
- Progression: Add a tennis ball toss or stand on an unstable surface to increase difficulty. Perform 2-3 sets of 10-20 seconds per leg.
Pro Tip: Keep your core engaged and focus on quick, controlled reactions.
Learn more about these 3 exercises in this video:
Also check out our other helpful videos that will help you recover after an ACL injury:
How We Can Help
At Myokinetix, we understand the unique challenges athletes face during recovery. These exercises are just the beginning of your journey to pain-free movement.
If you’re looking for an expert team to provide personalized treatment plans, cutting-edge recovery techniques, and a supportive community to help you thrive, Myokinetix is the place for you!
Get rid of that knee pain today. Book a call with us today to schedule a consultation and take the first step toward a stronger, healthier you.
Let’s get you back in the game with confidence!