Stretches for ACL Recovery
Also called: Anterior cruciate ligament rehabilitation, ACL rehab.
ACL Recovery refers to post-injury or post-surgical rehabilitation of the ACL — work with a physical therapist. The stretches below are part of the conservative-care approach commonly used for acl recovery — gentle mobility work that supports recovery without aggressive loading. They are not a substitute for evaluation by a healthcare provider, and any new or worsening symptom (numbness, weakness, severe pain) should prompt a visit before continuing home exercise. See our sources page for the research and clinical guidance the recommendations below are drawn from.
10 stretches commonly used for acl recovery
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Standing Quad Stretch
Stand on one leg, bend the opposite knee to bring your heel toward your glute, hold the ankle with the same-side hand, and stand tall with knees together. Alternate sides.
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Prone Quad Stretch
Lie face down, bend one knee and reach back to hold your ankle with the same-side hand, gently pulling the heel toward your glute with your hips pressed flat to the floor. Alternate sides.
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Kneeling Quad Stretch
Kneel on one knee, hold your back ankle and tuck the pelvis under, keeping your torso upright to feel the combined quad and hip flexor stretch. Alternate sides.
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Half Hero Pose (Ardha Virasana)
Kneel with one leg extended forward, sit the same-side glute down beside the bent foot (not on the heel), and hold this deep quad and knee stretch. Alternate sides.
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Standing Quad Stretch for Knee Health
Hold a chair or wall for balance, gently bring one heel toward your glute keeping knees aligned, and stop before any knee discomfort. Alternate sides.
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Seated Knee-to-Chest Stretch
Sit in a chair, clasp both hands under one thigh and draw the knee slowly toward your chest, feeling the gentle decompression in the knee joint and stretch in the hip. Alternate sides.
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Supine Knee Flexion Stretch
Lie on your back, bend one knee and hold the ankle with one hand and the back of the thigh with the other, slowly pulling the heel toward your glute to gently flex the knee.
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Prone Knee Bend Stretch
Lie face down, slowly bend one knee bringing the heel toward your glute within a comfortable range, and hold without forcing at any point of discomfort. Alternate sides.
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Wall Hamstring Stretch for Knee Relief
Lie near a wall, place one leg straight up the wall and keep the other flat on the floor, adjusting your distance to control the intensity of the knee and hamstring stretch. Alternate sides.
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Calf Stretch for Knee Relief
Stand arm's length from a wall, step one foot back with the heel flat, and lean forward until you feel the stretch in the calf which relieves tension on the back of the knee. Alternate sides.
Frequently asked questions
What stretches are recommended for acl recovery?
The library below filters to the stretches in the Body Fix app that are commonly used as part of conservative care for acl recovery. Start with the beginner-tagged options, do them gently, and stop any stretch that reproduces sharp pain, numbness, or radiating symptoms.
Is it safe to stretch with acl recovery?
For most non-acute cases, gentle mobility work is safe and often helpful. Acute injuries, post-surgical conditions, and any presentation with neurological symptoms (numbness, weakness, electric pain) should be cleared by a healthcare provider before starting home exercises.
When should I see a doctor about acl recovery?
See a healthcare provider for: symptoms following trauma, progressive worsening, neurological symptoms (numbness, weakness, tingling), fever with the symptom, or any condition that hasn't improved with 4–6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.