I am 23rd old male from Mombasa kenya. I have a knee injury with acl tear and have done a mri scan. What should I do now?

Dr. Arunima SharmaPhysiotherapist10yrs exp

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Exercises should not be painful to perform. Aim to work within the pain free range of motion. We recommend seeking professional advice before attempting any anterior cruciate ligament rehabilitation exercises. Exercisesfor knee and to maintain its mobility includes: 1Knee flexion & extension Following an anterior cruciate ligament injury it is common for the patient to have difficulty straightening the leg. Gently bend and straighten the knee to keep it mobile and try to improve range of motion. You can do this in sitting, standing or lying, however you are most comfortable. Don't push it into pain, only do what you can comfortably achieve. Repeat 10 to 20 times. Repeat the set 3 times a day until full mobility is restored. 2Heel slides Lie on your back and bend the knee ensuring the foot stays in contact with the floor. Repeat 10 to 20 times. Slight discomfort may be felt but not pain. This exercise can also be done by using a towel or similar to assist in pulling the leg in. Play heel slide knee mobility video 3Hamstring stretch Hamstring stretches can be done in a number of ways either sitting, standing or lying down. Gently take the leg to the limit of its comfortable range until a gentle stretch is felt at the back of the thigh. Hold for 20 to 30 seconds and relax - you can search on utube for hamstring stretch 4Groin stretch This exercise stretches the adductor muscles on the inside of the thigh. Sit on the floor with both legs out straight, as far apart as you comfortably can. Lean forwards from the hips until you feel a gentle stretch in the groin area. Hold for 20-30 seconds - Strengthening exercises Strengthening exercises can also begin as soon as pain allows. The further you can get with strengthening exercises prior to surgery then the more likely you are to have a faster recovery post operation. 5 Isometric quadriceps exercise Contract the knee muscles and hold for 5 to 10 seconds. Relax for about 3 seconds and repeat 10 to 20 times. U can also place towel roll and press it till you count 30 do these exercises 2 - 3 tomes daily. 

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