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There are approximately 150,000 anterior cruciate ligament (ACL) tears a year, most of which need to be fixed surgically.
However, new research at the Hospital for Special Surgery (HSS) in New York City found that about 25 percent of the ACL
injured population does not need to undergo surgery because partially and, rarely, fully torn ACLs can heal with yoga
and physical therapy.
Here are 9 yoga and physical therapy exercises that can be extremely helpful to the recovery process.
1. Bridge
3. Moving Warrior 2
(Strengthens all leg muscles, keeps the knee joint mobile, helps stabilize the knee joint)
Stand with your legs one leg's distance apart, feet parallel. Pivot your right foot out to ninety degrees. Line your right heel
up with your left arch. Engage your core by lifting your navel towards your chin. Keeping your chest and hips open,
elevate your arms to shoulder height. Bend your right knee so that it stacks over your ankle and keep it tracking between
your third and fourth toes. Hold for 10 breaths. Then straighten your leg making sure not to lock your knee and bend it
again to come back to warrior 2. Do 10 reps of this moving warrior. Switch sides. Complete 2 sets.
5. Tree
(Stretches MCL of bent knee, stabilizes the knee joint and strengthens the muscles surrounding the knee of the
standing leg)
Stand with your feet together, toes all facing forward, hands on hips. Elevate your right knee to hip height. Turn out your
right hip and place the entire sole of your foot onto your left calf or inner thigh (grab your ankle to hike the foot up to the
thigh). With an MCL tear, you might not be able to turn your hip/leg out a lot at first. Ease into this external rotation over
time. It can take months to get to a full turnout. Keep your gaze steady on a single focal point. Hold for 5 breaths. Build
to 10 breaths and ultimately one minute. Repeat with the left leg.
6. Leg Slides
(Helps reduce swelling, keeps the knee joint mobile and helps improve knee flexion)
Lie down with your legs up the wall. Cross your ankles and bend your knees. Slide your heels up and down the wall
working between flexion and extension. Do 20 reps. Complete 3 sets. Switch the crossing of your ankles and repeat.
(Helps quadriceps begin to fire again after the injury and assists in stabilizing the knee joint)
Sit with your legs straight in front of you. Keep your shoulders aligned over your waist and your spine tall. Gently press
your legs against the ground and hug your quadriceps (thigh muscles) into your thighbone. Release your muscles to
neutral. Do 20 reps. Complete 3 rounds.
8. Child's Pose
(Stretches the MCL and helps regain flexion limitations due to ACL injuries)
Very slowly test sitting back towards your heels and bringing your forehead to the floor. Hold yourself up with your hands
to control how far you go. Stop when you feels any sign of slight discomfort. Over time, gradually increase your range
lowering your buttocks closer to your heels. It can take many months to assume the full child's pose position.
(Strengthens all leg muscles and the knee joint, stabilizes the knee)
Stand with your feet together. Place your hands on your hips. Step your left foot back as you bend your right knee over
your ankle. Straighten and bend your right knee very slowly, making sure not to lock the knee when you extend the leg.
Repeat 10 times. Switch sides. Do 3 sets.
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