Hamstring Curl for ACL Healing
Once you can bear weight on your leg without pain, start adding advanced exercises to your workout. Using gym equipment can be a good way to improve overall knee function. Before you begin, talk with a physical therapist or certified athletic trainer. Learn how to use the equipment the right way. After warming up and stretching for a few minutes, start the exercise slowly, and rest between each set. As you feel stronger, increase the number of sets:
- Lie down on your stomach, being careful not to arch your back.
- Place your heel beneath the bar of the weight machine.
- Using a steady movement, lift your heel toward your buttocks as far as you comfortably can. Then let your leg uncurl with a slow and steady movement.
- Do 2 to 3 sets of 10 to 15 repetitions.
Caution: Ask your healthcare provider if you're ready to do this exercise. If you do too much too soon, you could create new knee problems, or even reinjure your knee.