Sir mera acl partial tear hue 1 month ho gya hai mri report se pata chala main abhi ayurvedic medicine le raha hu kya prp kra ja sakta hai without acl surgery.

Question

1. Heel and calf stretch
To do this stretch:
1.	Stand facing a wall.
2.	Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
3.	Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
4.	Change legs and repeat.
5.	Do this stretch twice for both legs.
Short Arc Quad / Isometeric Quad Exercise
The short arc quad exercise is a great way to really focus in on properly contracting your quadriceps muscles. Here is how you do it:

Lie on your back and use a yoga block or basketball to prop your knee up.
Slowly straighten your bent knee until it is all the way straight.
Tighten your quad muscle with your toes pointed toward the ceiling and hold it tight for five seconds.
Slowly lower your leg down.
Repeat for 15 repetitions.
Quadriceps, Isometric (Strength)
 This exercise is for an injured right knee. Switch sides if the injury is to your left knee.
1.	Sit on the floor with your right leg straight in front of you. Bend your left knee up and put your left foot flat on the floor.
2.	Flex your right foot and tighten the thigh muscles of your right leg. Press the back of your right knee toward the floor. Don?t arch your back or hunch your shoulders.
3.	Hold for 5 to 10 seconds. Then relax.
4.	Repeat 10 times, or as instructed.
5.	Do this exercise 3 times a day, or as instructed.

2. Quadriceps stretch
To do this stretch:
1.	Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
2.	Bend one knee so your foot goes up toward your glutes.
3.	Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
4.	Hold for 30 seconds.
5.	Return to the starting position and change legs.
6.	Repeat 2 times on each side.

Hamstring stretch
?	Take a break from strenuous activities to allow the injury to heal.
?	Use a cane or crutches to avoiding putting your full weight on your injured leg.
?	Apply ice packs several times a day to relieve pain and reduce swelling.
?	Wrap the injured area with a compression bandage or wear compression shorts to minimize swelling.
?	Rest with your leg elevated above the level of your heart, if possible, to improve drainage and minimize swelling.

To do this stretch:
To do this stretch:
1.	For this stretch, you can use a mat to add cushioning under your back.
2.	Lie down on the floor or mat and straighten both legs. Or, if it?s more comfortable, you can bend both knees with your feet flat on the floor.
3.	Lift one leg off the floor.
4.	Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn?t be painful.
5.	Hold for 30 seconds.
6.	Lower and change legs.
7.	Repeat 2 times on each side.

Strengthening exercises
5.	Half squat
To do this exercise:
1.	Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance.
2.	Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
3.	Pause for a few seconds, then stand up by pushing through your heels.
4.	Do 2 to 3 sets of 10 repetitions.
5. Calf raises
To do this exercise:
1.	Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support.
2.	Lift both your heels off the ground so that you?re standing on the balls of your feet.
3.	Slowly lower your heels to the starting position. Control is important with this exercise for strengthening your calf muscles.
4.	Do 2 to 3 sets of 10 repetitions.
6. Hamstring curl

7. Leg extensions
To do this exercise:
1.	Sit up tall in a chair.
2.	Put your feet flat on the floor, hip-width apart.
3.	Look straight ahead, contract your thigh muscles, and extend one leg as high as possible without raising your buttocks off the chair.
4.	Pause, then lower to the starting position.
5.	Do 2 to 3 sets of 10 repetitions for each leg.
8. Straight leg raises
To do this exercise:
1.	For this exercise, you can use a mat to add cushioning under your back.
2.	Lie down on the floor with one leg bent and one leg straight out in front of you.
3.	Contract the quadricep of your straight leg and slowly raise it up off the floor until it?s the same height as your bent knee.
4.	Pause at the top for 5 seconds, then lower to the starting position
5.	Do 2 to 3 sets of 10 repetitions for each leg.
9. Side leg raises
To do this exercise:
1.	Lie on your side with your legs stacked on top of each other. Cradle your head in your hand, and place your other hand on the floor in front of you.
2.	Raise your top leg as high as you comfortably can. You should feel this on the side of your hips.
3.	Pause briefly at the top, then lower your leg.
4.	Do 2 to 3 sets of 10 repetitions for each leg.
10. Prone leg raises
To do this exercise:
1.	For this exercise, you can use a mat to add cushioning beneath you.
2.	Lie on your stomach with your legs straight out behind you. You can let your head rest on your arms.
3.	Engage your glute and hamstring muscles in your left leg and lift your leg as high as you comfortably can without causing pain. Be sure to keep your pelvic bones on the floor throughout this exercise.
4.	Hold your leg in the lifted position for 5 seconds.
5.	Lower your leg, rest for 2 seconds, then repeat.
6.	Do 2 to 3 sets of 10 repetitions for each leg.

Julie Mercy J David · Accepted Answer

1. Heel and calf stretch
To do this stretch:
1.	Stand facing a wall.
2.	Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
3.	Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
4.	Change legs and repeat.
5.	Do this stretch twice for both legs.
Short Arc Quad / Isometeric Quad Exercise
The short arc quad exercise is a great way to really focus in on properly contracting your quadriceps muscles. Here is how you do it:

Lie on your back and use a yoga block or basketball to prop your knee up.
Slowly straighten your bent knee until it is all the way straight.
Tighten your quad muscle with your toes pointed toward the ceiling and hold it tight for five seconds.
Slowly lower your leg down.
Repeat for 15 repetitions.
Quadriceps, Isometric (Strength)
 This exercise is for an injured right knee. Switch sides if the injury is to your left knee.
1.	Sit on the floor with your right leg straight in front of you. Bend your left knee up and put your left foot flat on the floor.
2.	Flex your right foot and tighten the thigh muscles of your right leg. Press the back of your right knee toward the floor. Don?t arch your back or hunch your shoulders.
3.	Hold for 5 to 10 seconds. Then relax.
4.	Repeat 10 times, or as instructed.
5.	Do this exercise 3 times a day, or as instructed.

2. Quadriceps stretch
To do this stretch:
1.	Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
2.	Bend one knee so your foot goes up toward your glutes.
3.	Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
4.	Hold for 30 seconds.
5.	Return to the starting position and change legs.
6.	Repeat 2 times on each side.

Hamstring stretch
?	Take a break from strenuous activities to allow the injury to heal.
?	Use a cane or crutches to avoiding putting your full weight on your injured leg.
?	Apply ice packs several times a day to relieve pain and reduce swelling.
?	Wrap the injured area with a compression bandage or wear compression shorts to minimize swelling.
?	Rest with your leg elevated above the level of your heart, if possible, to improve drainage and minimize swelling.

To do this stretch:
To do this stretch:
1.	For this stretch, you can use a mat to add cushioning under your back.
2.	Lie down on the floor or mat and straighten both legs. Or, if it?s more comfortable, you can bend both knees with your feet flat on the floor.
3.	Lift one leg off the floor.
4.	Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn?t be painful.
5.	Hold for 30 seconds.
6.	Lower and change legs.
7.	Repeat 2 times on each side.

Strengthening exercises
5.	Half squat
To do this exercise:
1.	Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance.
2.	Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
3.	Pause for a few seconds, then stand up by pushing through your heels.
4.	Do 2 to 3 sets of 10 repetitions.
5. Calf raises
To do this exercise:
1.	Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support.
2.	Lift both your heels off the ground so that you?re standing on the balls of your feet.
3.	Slowly lower your heels to the starting position. Control is important with this exercise for strengthening your calf muscles.
4.	Do 2 to 3 sets of 10 repetitions.
6. Hamstring curl

7. Leg extensions
To do this exercise:
1.	Sit up tall in a chair.
2.	Put your feet flat on the floor, hip-width apart.
3.	Look straight ahead, contract your thigh muscles, and extend one leg as high as possible without raising your buttocks off the chair.
4.	Pause, then lower to the starting position.
5.	Do 2 to 3 sets of 10 repetitions for each leg.
8. Straight leg raises
To do this exercise:
1.	For this exercise, you can use a mat to add cushioning under your back.
2.	Lie down on the floor with one leg bent and one leg straight out in front of you.
3.	Contract the quadricep of your straight leg and slowly raise it up off the floor until it?s the same height as your bent knee.
4.	Pause at the top for 5 seconds, then lower to the starting position
5.	Do 2 to 3 sets of 10 repetitions for each leg.
9. Side leg raises
To do this exercise:
1.	Lie on your side with your legs stacked on top of each other. Cradle your head in your hand, and place your other hand on the floor in front of you.
2.	Raise your top leg as high as you comfortably can. You should feel this on the side of your hips.
3.	Pause briefly at the top, then lower your leg.
4.	Do 2 to 3 sets of 10 repetitions for each leg.
10. Prone leg raises
To do this exercise:
1.	For this exercise, you can use a mat to add cushioning beneath you.
2.	Lie on your stomach with your legs straight out behind you. You can let your head rest on your arms.
3.	Engage your glute and hamstring muscles in your left leg and lift your leg as high as you comfortably can without causing pain. Be sure to keep your pelvic bones on the floor throughout this exercise.
4.	Hold your leg in the lifted position for 5 seconds.
5.	Lower your leg, rest for 2 seconds, then repeat.
6.	Do 2 to 3 sets of 10 repetitions for each leg.