برامج التمارين المنزلية

A variety of stretching and strengthening exercises can be done to prepare the muscles before surgery. Exercises and activities that can be practiced during this stage: - Using ice regularly to control the tumor. - Range of motion exercises. - Light and safe aerobic exercises, such as (stationary bicycle). It is preferable to consider gradually increasing the strength and intensity of exercises - starting training on using crutches (in preparation for the post-surgical phase).

The main objectives of the first stage: Pre-operative stage: Full extension of the knee straight. Control the swelling and bring it to the (mild) level. Activating/reactivating the anterior thigh muscle. Exercises and activities that can be practiced during this stage: Using ice regularly to control the swelling (it is preferable to place it on the swelling area and surgical sites, usually either the hamstrings or the hamstring tendon). Using a compression bandage to control the tumor. Quadriceps conditioning exercises. Range of motion exercises to extend and bend the knee (with careful and gentle progression). Painkillers and other medications are used only as directed by a doctor.

The main objectives of the (second) stage of rehabilitation: restoring the ability to balance on one limb. Restoring maximum muscle strength. Regain the ability to perform single-leg squats with perfect alignment. Typical exercises and activities that can be practiced during this stage: bridge exercises. Lunge exercises (in upward progression). Up the stairs. Squat exercises (in typical progression). Ankle raising exercises. Exercises to strengthen the adductor muscles of the thigh. Exercises to strengthen the core back and abdominal muscles. Balance exercises. Retraining to walk. (To avoid compensatory movements) Light aerobic exercises such as: swimming. Stationary bicycle. Walking (on flat surfaces). Some practitioners prefer to start with light jumping exercises during this stage, but intense exercises of this type should only be in the third stage.

Typical exercises and activities that can be practiced during this stage: agility training. Running. Zigzag running. Shuttle running. Ladder exercises. Jumping exercises, scissors jumps, individual jumps. Box jumps. Landing on one foot.

The main objectives of the (fourth) stage of qualification: Success in completing the requirements of the qualification program by 95% or more. Regaining confidence, desire and competence physically and mentally. Preparation for the fifth stage (prevention of recurrence).

There are modern training programs specifically designed to prevent recurrence of anterior cruciate ligament rupture, the most famous of which are: 1 - Injury prevention and performance improvement program. The PEP (Prevent injury, Enhance Performance) 2 - FIFA 11+ The FIFA 11+ Program