Quad Sets After ACL Injuries

Man sitting doing quadriceps sets.
Begin your rehabilitation with exercises that develop muscle control. These help you meet basic goals, like driving a car or going back to work. Exercise as often as you’re advised. But stop right away if any exercise causes sharp or increasing pain. Icing your knee for 15 to 20 minutes after exercise can help prevent swelling and soreness:

  • Sit against a wall with your injured leg out straight.

  • Tighten your front thigh muscles and press the back of your knee down toward the floor.

  • Hold for 5 to 10 seconds. Release. Repeat five times.