4. Leg strengthening exercises are a natural way to heal an ACL tear.
The muscles are around the knee, glutes, and hip are the most important muscles that you want to focus on. Make sure your doctor okays for you to perform these exercises. When you perform leg strengthening exercises, take your time.
Move into the next position slowly. Leg strengthening exercises can be performed up to three times a day for up to four weeks. This should restore movement in the knee. Some exercises that will strengthen your quads and hamstrings include wall sits and straight leg lifts. Each stretch should be held for 20 to 30 seconds for two repetitions. For straight leg lifts, you can lie down.
When you do leg strengthening exercises, don’t do squats or use weights until you get approved by your doctor. Your knees may not be strong enough yet to perform squats and use weights.