Ways to Stay in Shape With a Torn ACL

The anterior cruciate ligament, or ACL, is one of the ligaments that support your knee, connecting your thigh bone to your shin bone, according to Cleveland Clinic. The ACL provides support during rotation and stabilization in front-to-back movements, according to the Hospital for Special Surgery.

The ACL is the most commonly injured knee ligament, making up almost half of all knee injuries, according to StatPearls. A torn ACL requires an immediate visit to a doctor, and it may take six to nine months for your knee to recover, according to Cleveland Clinic.

You might think this means you need to give up all activity, but you can stay in shape even with a torn ACL. Working closely with a doctor or physical therapist, you can do stretching and strengthening exercises for your knee, graduating to other workouts as your knee heals.

Learn more about what happens with an ACL injury, how it affects your ability to work out, and what you can do to stay in shape during recovery.

Understanding an ACL Tear

Tearing your ACL often occurs during sudden, twisting movements, especially when landing after a high-impact jump or changing directions, according to the Hospital for Special Surgery. The most common causes, according to Cleveland Clinic, are sports injuries (especially sports like football, basketball, and soccer), car crashes, and falls.

According to Mayo Clinic, symptoms of an ACL injury include:

• A popping noise or sensation in your knee
• Pain and weakness in your knee
• Swelling in your knee
• Loss of range of motion

ACL tears do not heal on their own, according to the Hospital for Special Surgery. Doctors typically classify tears into three grades, according to Harvard Health Publishing: Grade I or II injuries can typically be treated with conservative measures, but grade III sprains (full tears) may require surgery.

Following a physical examination and possibly imaging tests (like an X-ray or MRI scan), a doctor can determine whether you can manage your ACL tear with physical therapy and lifestyle modifications or if you need surgery, according to Cleveland Clinic.

Exercising With a Torn ACL

Following an ACL injury, it’s important to rest your knee, elevate it, and apply ice and compression, according to Harvard Health Publishing.

And before you try any exercise — or even walking, if that’s very painful — be sure to check with a doctor to get a proper diagnosis. Any additional stress on your knee could make a small tear worse, according to Cleveland Clinic.

The doctor may suggest taking anti-inflammatory medication and wearing a knee brace or using crutches, according to Cleveland Clinic. They can also refer you to a physical therapist, who can suggest the best types of exercises for you to practice during your recovery.

Whether you decide to get surgery or not, it will be important to strengthen the muscles around your knee and regain flexibility in the area, according to Mayo Clinic.

In fact, about 90 percent of people with ACL injuries fully recover if they faithfully follow a rehabilitation program, according to Harvard Health Publishing.

One study also suggests that, when started soon after an ACL injury, a progressive rehabilitation program that emphasizes resistance strength training and neuromuscular exercises could lead to significantly improved knee function.

According to Kaiser Permanente, some of the exercises that are used to regain strength and function in your knee after an ACL injury are:

• Hamstring curls
• Heel raises
• Hip abduction
• Hip bridge with your heels pressed into the floor
• Hip flexion
• Standing knee bends

Your doctor or physical therapist can recommend additional exercises and demonstrate how to perform them. Complete each exercise slowly and stop if they cause increased pain.

Aside from knee rehab, you may still be able to engage in low-impact exercises, especially those that don’t put any weight or strain on your knee. This might be the perfect time to try a new floor-based ab workout or focus on some upper-body strength training.

And don’t worry too much if you need to take a break from exercise, either. It takes about two months to lose muscle strength after you stop working out, according to Harvard Health Publishing. Though you might lose cardio fitness more quickly, it’s crucial to listen to your body and not rush your recovery, according to Cleveland Clinic.

Cardio Exercises With Torn ACL

Although you may need to avoid high-impact activity, you can try resuming cardio exercises with a torn ACL once you get the okay from your doctor.

If your knee isn’t swollen or hurting, you might be able to go on brisk walks to help maintain your aerobic fitness.

You could also try swimming or water aerobics, which are low-impact and easy on joints like your knee, according to St. Peter’s Health. However, when swimming, you should avoid kicking motions that place stress on your knee, such as the breaststroke kick, according to a research review.

You may also be able to do other lower-impact workouts like cycling, rowing, or using the elliptical machine, according to the same review.

According to the rehabilitation program provided by Emory Healthcare following ACL surgery, you may be able to resume jogging in about three to four months, along with performing additional strength-training exercises. Of course, this may depend on the type of surgery performed and whether you experienced injury to any other parts of your knee.

However, it’s important to follow the instructions of the doctor or physical therapist guiding your rehab, since they can carefully assess your condition and advise you on when it’s appropriate to ramp up the intensity of your workouts.