🦵 ACL Injury Recovery Plan – Step-by-Step Guide 👨‍⚕️ By Dr. Physio – Physiotherapy & Sports Injury Clinic, Bopal 🔹 Stage 1: First 2 Weeks – Pain Relief & Gentle Movement 🎯 Goal: Reduce swelling, start light movement ✅ Foot Pumps – Move foot up & down ✅ Knee Slides – Bend knee slowly while lying ✅ Quad Sets – Tighten thigh muscle, press knee down ✅ Straight Leg Raise – Lift leg while lying straight 🔹 Stage 2: Week 2 to 6 – Move & Strengthen 🎯 Goal: Improve movement, begin light strength ✅ Mini Squats – Bend knees slightly with support ✅ Bridges – Lift hips while lying with knees bent ✅ Step-Ups – Step up & down on a low stair ✅ Stationary Cycle – Pedal slowly, no resistance 🔹 Stage 3: Week 6 to 12 – Get Stronger & Steady 🎯 Goal: Build muscle & balance ✅ Wall Sits – Slide down wall & hold ✅ Lunges – Step forward, bend knees slowly ✅ One-Leg Balance – Stand on one leg ✅ Resistance Band Work – Strengthen legs gently 🔹 Stage 4: 3 to 6 Months – Back to Sport/Activity 🎯 Goal: Return to sport or full function ✅ Single-Leg Squats ✅ Controlled Running (only when ready) ✅ Jump & Land Practice ✅ Agility Drills – Change direction safely ⚠️ Important for Every Patient 🔸 Do exercises daily as guided 🔸 Always follow your Dr. Physio therapist’s advice 🔸 Stop if pain or swelling increases 🔸 Full recovery needs time + expert care 📍 Dr. Physio – Physiotherapy & Sports Injury Clinic 5, Axiom Amrapali Complex, 2nd Floor, Above SBI Bank, Nr Sankalp Restaurant, Bopal, Ahmedabad 📞 Call: 8347693569 | 7874837101