Posterior Cruciate Ligament Tear Phase II Rehab

These exercises are more advanced than phase I exercises. Do exercises exactly as told by your health care provider and adjust them as directed.

It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Strengthening exercises

These exercises build strength and endurance in your knee. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise A: Hamstring curls

If told by your health care provider, do this exercise while wearing ankle weights. Begin with __________ weights. Then increase the weight by 1 lb (0.5 kg) increments. Do not wear ankle weights that are more than __________.

1. Lie on your abdomen with your legs straight.
2. Bend your left / right knee as far as you can without feeling pain. Keep your hips flat against the surface that is under them.
3. Hold this position for __________ seconds.
4. Slowly lower your leg to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise B: Wall slides (quadriceps)

1. Lean your back against a smooth wall or door.
2. Walk your feet out 18–24 inches (46–61 cm) from it.
3. Place your feet hip-width apart.
4. Slowly slide down the wall or door until your knees bend __________ degrees. Keep your knees over your heels, not over your toes. Keep your knees in line with your hips.
5. Hold this position for __________ seconds.
6. Use your quadriceps to push you up to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Squats (quadriceps)

1. Stand in front of a table, with your feet and knees pointing straight ahead. You may rest your hands on the table for balance but not for support.
2. Slowly bend your knees and lower your hips like you are going to sit in a chair.
   1. Keep your weight over your heels, not over your toes.
   1. Keep your lower legs upright so they are parallel with the table legs.
   1. Do not let your hips go lower than your knees.
   1. Do not bend lower than told by your health care provider.
   1. If your knee pain increases, do not bend as low.
3. Hold the squat position for __________ seconds.
4. Slowly push with your legs to return to standing. Do not use your hands to pull yourself to standing.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Bridge (hip extensors)

1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2. Tighten your buttocks muscles and lift your bottom off the floor until your trunk is level with your thighs.
   1. Do not arch your back.
   1. You should feel the muscles working in your buttocks and the back of your thighs. If you do not feel a stretch in those muscles, slide your feet 1–2 inches (2.5–5 cm) further from your buttocks.
3. Hold this position for __________ seconds.
4. Slowly lower your hips to the starting position.
5. Let your buttocks muscles relax completely between repetitions.

If this exercise is too easy, try doing it with your arms crossed over your chest or try lifting one foot while your bottom is up off the floor.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Standing heel raise (plantar flexors)

1. Stand with your feet shoulder-width apart.
2. Keep your weight spread evenly over the width of your feet while you rise up on your toes. Use a wall or table to steady yourself, but try not to use it very much for support.
3. If this exercise is too easy, shift your weight toward your left / right leg until you feel challenged. Do not let your knees extend further than normal.
4. Hold this position for __________ seconds.
5. Slowly lower yourself down to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.