Rehabilitation of the ACL – Wall Pushups
Ask the Expert – Andre Noel Potvin
What is the the anterior cruciate ligament?
The knee is one of the biggest and most complicated joints in the body. The bones that comprise the knee are the femur, tibia, patella and fibula. Tendons connect the muscles to the bones which creates the movement of the knee joint. Ligaments function are to join the bones together and supplies stability to the knee.
Cruciate Ligaments are found inside the knee joint between the femur and tibia. The anterior cruciate ligament is in front and the posterior cruciate ligament is in back, forming an “X” .The anterior cruciate ligament runs obliquely in the knee. It’s role is stopping the tibia from sliding out in front or behind the femur and limiting medial rotation of the knee.
The anterior cruciate ligament sprain or tear is one of the most common injuries, especially in sports that are high-contact or involve sudden changes in direction.
One of the common exercises to help with rehabilitation of the anterior cruciate ligament are Wall Push Ups. Watch the video as Andre Noel Potvin discusses how to perform the exercise correctly and what common mistakes are made.
Note exercise is done after you have completed 6 weeks of treatment with your physiotherapist. Always discuss any exercise you would like to add in with your physiotherapist or clinical exercise specialist.
ACL Rehabilitation – Wall Pushups
How to …
1.) Start in a pushup position on the wall. Feet hip width apart, arms slightly wider than the shoulders.
2.) Commit the hips forward so you are in a straight line. Ensure the butt is not sticking out.
3.) Contract the quadriceps which will bring the knee cap tracking upwards.
4.) Start with 5 repetitions with a 5 second hold then increase the repetitions by one as tolerated.
Advanced Rehabilitation Modification
4.) Start in the same position as above then while maintaining the neutral hip.
5.) Contract the quadricep maintain the neutral hip and extend the leg behind you while pointing the toe
6.) Start with 5 repetitions with a 5 second hold then increase the repetitions by one as tolerated.
André Noël Potvin, MSc, CES, CSCS, TFL, is a Clinical Exercise Specialist and Owner of Infofit, North America’s Premier School Fitness Professionals
Exercise Rehab: Hip, Knee, Ankle$288.75 – $519.75