Physical-Therapy-at-Bare-Hills_Logo_RGBBy Katie Blosveren and Kyle Glazer

Proper knee mechanics are extremely important when performing dynamic exercises. Proper knee mechanics not only prevent the possibility of injury or reinjury,  but also promotes efficient technique for those participating in sports.  Below we have added some Phase 1 ACL Dynamic Exercises! Make sure to start with Phase 1 before advancing to the next phases.

Side Lunge

  • Stand upright hands down by your side
    with feet flat and shoulder width apart
  • Step laterally with one leg while keeping your knee over your shoelaces and your toes and knee pointing
    forward.
  • Make sure to keep your back straight and chest up, don’t lean to the side.
  • Bend the leg to a comfortable degree around 90 and hold for 1 to 2 seconds.
  • Slowly return to the starting position.

 

 


Front Lunge

  • Stand upright hands down by your side with feet flat and shoulder width apart.
  • Step forward with one leg while keeping your knee over your shoelaces and your toes and knee pointing forward
  •  Make sure to keep your back straight and chest up, don’t lean to the side
  • Bend the leg to a comfortable degree around 90 and hold for 1 to 2 seconds.s
  • Slowly return to the starting position.

 

 


Single Leg Jump

  • Start standing upright with hands relaxed by your side
  • Stand on one foot, with the other knee bent and off the ground
  • Squat down, and explode into a jump
  • Land on the same foot started on, and land with a slightly bent knee.
  • Make sure knee isn’t going in and out during each jump.

 

 


Squat Jump

  • Begin standing in an upright position.
  • Crouch down slightly before starting to jump, being sure to keep your back upright.
  • Swing your arms forward to assist with propelling yourself upward.
  • The goal is to jump as high as possible while still maintaining proper form.
  • Be sure to land on a slightly bent knee, rocking from toe to the middle foot descending into deep
    knee flexion and hold.
  • Don’t let your knees cave in during the jump up phase

 


For more information on ACL rehab/prevention, schedule an appointment with us CALL: 443-213-0395 or EMAIL:  dpatelbarehills@gmail.com.