![ACL Tear (Anterior Cruciate Ligament) [膝前十字韧带撕裂]](https://images.unsplash.com/photo-1695918427978-c7add5d96333?ixlib=rb-4.1.0&q=90&fm=jpg&crop=entropy&cs=srgb&w=3840)
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Explanation Videos
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises twice daily in this sequence while waiting for your physiotherapy appointment. 📅
If you are still in significant pain, continue the basic exercises here. 🦵Acute Knee Injury - Waiting for MRI/ First 2-4 weeks [急性膝盖损伤]
Gastrocnemius Stretching
Reps: 20 Sec hold, 2 Reps, 2 Sets
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- Start: Begin in a standing upright position with your elbow bent at 90 degrees and a towel roll between the involved arm and wall.
- Move: Keeping your elbow tucked, push your arm into the wall as if you are rotating your forearm outward. Relax and repeat.
- Tip: Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck throughout the exercise.
Standing Quadriceps Stretch
Reps: 20 Sec hold, 2 Reps, 2 Sets
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- Start: Begin in a standing upright position.
- Move: Bend one knee upward and grasp your foot, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold.
- Tip: Make sure to keep your back straight and maintain your balance during the stretch.
Straight Leg Raises
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Setup: Begin lying on your back with one knee bent and your other leg straight.
- Movement: Tighten your abdominals and lift your straight leg a small distance from the floor. Then lower it back down and repeat.
- Tip: Make sure to keep your low back flat against the floor and your knee straight during the exercise.
Clamshell
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin lying on your side with your knees bent, feet in line with your trunk, and with or without a band looped around your legs.
- Move: Activate your stomach muscles and lift your top knee upward, keeping your feet together. Return to the starting position and repeat.
- Tip: Make sure to keep your stomach muscles active and do not let your hips roll forward or backward during the exercise.
Bridging
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
- Move: Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.
- Tip: Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.