Feb 2, 2026
Exercises for ACL Injuries: Physical Therapists Recommendations
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael MacGregor DPT, DMT, FAAOMPT
An ACL (anterior cruciate ligament) injury can feel overwhelming, whether it happens during sports, a workout, or a simple misstep. The good news? Targeted physical therapy exercises play a major role in recovery, helping restore strength, stability, and confidence in your knee.
What is an ACL injury?
The ACL (anterior cruciate ligament) is one of the main ligaments in the knee. It connects the thigh bone (femur) to the shin bone (tibia) and helps keep the knee stable during activities like walking, running, jumping, and changing directions.
An ACL injury occurs when this ligament is stretched, partially torn, or completely torn, often due to sudden movements such as twisting, pivoting, or landing awkwardly. These injuries are common in sports but can also happen during everyday activities like stepping off a curb or slipping.
Common symptoms of an ACL injury may include
A popping sensation at the time of injury
Knee swelling or stiffness
Pain or instability, especially when turning or pivoting
A feeling that the knee may “give out”
Whether treated with surgery or non-surgical care, physical therapy plays a key role in restoring knee strength, movement, and stability after an ACL injury.
Why Exercise Matters After an ACL Injury
The ACL helps stabilize the knee during walking, running, cutting, and jumping. When it’s injured, muscles around the knee—especially the quadriceps, hamstrings, and hips—often become weaker and less coordinated.
Proper exercise helps:
Reduce pain and swelling
Restore knee range of motion
Improve strength and balance
Protect the knee from future injury
Common Exercises Used in ACL Rehabilitation
1. Range of Motion Exercises
These help restore the ability to fully bend and straighten the knee.
Heel slides
Knee extensions
Gentle stationary cycling
2. Strengthening Exercises
Strong muscles reduce stress on the ACL.
Quadriceps sets and straight leg raises
Hamstring curls
Glute bridges
Sit-to-stands or mini squats
3. Balance & Stability Training
ACL injuries can affect joint awareness (proprioception).
Single-leg standing
Weight shifts
Balance exercises on foam or uneven surfaces
4. Functional & Sport-Specific Exercises
As healing progresses, exercises become more dynamic.
Step-ups and step-downs
Lunges
Jump-landing mechanics (when appropriate)
Agility drills for athletes
Why Guidance From a Physical Therapist Is Important
Doing the right exercises at the right time is critical. Too much too soon—or the wrong movements—can slow recovery or increase the risk of re-injury. A physical therapist:
Progresses exercises safely
Monitors swelling and pain
Focuses on proper movement patterns
Helps determine readiness to return to sport or daily activities
The Takeaway
Recovery from an ACL injury is not just about rest—it’s about strategic movement and strengthening. With a personalized physical therapy program, many people return to the activities they love with improved confidence and knee stability.
If you’ve recently injured your knee or are recovering from ACL surgery, physical therapy can help guide your recovery every step of the way.
📞 Contact our clinic to schedule an evaluation or learn how physical therapy can help relieve knee pain and get you back to the activities you enjoy.