Step 1
Recovery - Quad Sets
Non-Surgical ACL Tear Rehab Exercise: Sit or lie with the leg straight, tighten the quadriceps to press the knee down, hold briefly, then relax.
30s10 reps2 sets0 touches
View drill details →Recovery Plan Template
Knee Recovery Session (Non-Surgical ACL Tear Rehab Exercise)
Non-Surgical ACL Tear Rehab Exercise: A knee recovery routine focused on mobility, activation, and controlled strengthening.
8 drills~4 min0 touchesDailyStep by Step
Step 2
Recovery - Heel Slides
Non-Surgical ACL Tear Rehab Exercise: Lie on your back and slowly slide the heel toward the body to bend the knee, then slide it back out to straighten the leg.
30s12 reps2 sets0 touches
View drill details →Step 3
Recovery - Straight Leg Raise
Non-Surgical ACL Tear Rehab Exercise: Lie on your back with one leg straight and the other knee bent, then tighten the thigh and raise the straight leg under control before lowering it slowly.
30s10 reps2 sets0 touches
View drill details →Step 4
Recovery - Dual Leg Bridging
Non-Surgical ACL Tear Rehab Exercise: Player lies on the back with both knees bent, lifts the hips into a bridge position, then lowers back down under control. This exercise helps activate the glutes, hamstrings, hip stabilisers, and posterior-chain support during ACL rehab.
30s10 reps2 sets0 touches
View drill details →Step 5
Recovery - Knee Front Extension Isometrics
Non-Surgical ACL Tear Rehab Exercise: Extend the knee into a comfortable straight position and hold the quadriceps contraction without moving the joint.
20s10 reps2 sets0 touches
View drill details →Step 6
Recovery - Hamstring Curls with Band
Non-Surgical ACL Tear Rehab Exercise: Bend the knee against resistance from a band, then slowly return to the starting position with control.
30s10 reps2 sets0 touches
View drill details →Step 7
Recovery - Standing Mini Squats
Non-Surgical ACL Tear Rehab Exercise: Stand with feet hip-width apart and perform shallow squats, bending the knees slightly while keeping control and alignment.
30s10 reps2 sets0 touches
View drill details →Step 8
Recovery - Heel Raises
Non-Surgical ACL Tear Rehab Exercise: Stand tall and slowly rise onto the balls of the feet, then lower the heels back down under control.
30s12 reps2 sets0 touches
View drill details →