The following exercises are helpful in reducing pain and swelling after a torn ACL and improving post-operative complications. 

1. Glute Bridges 

Glute Bridges provide indirect support to the knee joints because weak hips and glutes can also cause knee pain.

How is it done?

• Lie down on a mat with both knees bent and feet flat on the floor, hip width apart
• Slowly lift the hips and press your lower back towards the floor
• Hold for 5 to 10 seconds
• Repeat 15 to 20 times

Key Benefits:

• Strengthens hip and glute muscle 
• Reduces pressure on the knee joint

2. Calf Stretch

Calf stretch can improve flexibility and mobility because tight calves can restrict movements and cause pain in the legs.

How is it done?

• Stand facing a wall, firmly plant your hands on it
• Step one foot back, keep the back leg straight with heels down and toes forward 
• Lean into wall until you feel a stretch in your calves
• Hold for 20 seconds then switch sides
• Do 3 to 5 sets.

Key Benefits:

• Safe exercise for osteoarthritis and arthritis
• Reduces stiffness 
• Improves blood circulation 

3. Hamstring Stretch 

Hamstring stretch also improves flexibility and enhances mobilization because tight hamstrings can make daily activities like walking and bending very difficult tasks.

How is it done?

• Sit on a chair with one leg extended 
• Keep the back straight and lean forward slightly
• Hold this stretch for 15 to 20 seconds
• Switch the sides
• do 3 to 5 times per leg

Key Benefits:

• Increased flexibility 
• Reduced pain

4. Straight Leg Raises

Straight leg raises are especially helpful when climbing stairs becomes painful by making leg muscles strong without putting much pressure on the knees.

How is it done?

• Lie down flat on a bed with one knee bent
• Keep the other leg straight and tighten the muscles
• Lift this straight leg 6 to 8 inches off the bed 
• Hold this position for 5 seconds
• Slowly lower it down
• Repeat this process with another leg and avoid holding your breath
• Do the whole exercise 8 to 10 times.

Key Benefits:

• Makes knee movement easier
• Relieves pain

5. Quad Sets

Quadriceps Sets help strengthen these muscles and give supporting and stable legs.The large muscles in the front region of the thigh are called quadriceps. It is crucial to keep these muscles healthy and strong for normal movements.

How is it done?

• Lie flat on a bed with both legs completely relaxed
• Put a rolled towel below one knee
• Straighten that leg and contract the muscles
• Hold and feel the contraction for 5 to 10 seconds
• Release and do the same with another leg
• Repeat 10 to 15 times daily.

Key Benefits:

• Improves joint support
• Reduces pain.

6. Swimming/Aquatic Therapy

Swimming or doing aquatic exercises improve overall fitness and health by reducing strain on the muscles.

How is it done?

• Water based movements or swimming with gentle strokes without jerky movements. 
• Always warm up before entering the pool.

Key Benefits:

• Reduces strain on body muscles
• Enhances endurance and mobility
• Improves posture and coordination