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DR3 drills to earn full extension after ACL (in the right order) ✅🦵
Why this order? Early full extension is priority #1 post-ACL. We’ll mobilize → activate → fine-tune rotation so the knee can “lock” cleanly.
1) Swiss-ball leg press (mobility + gentle co-contraction)
Move: Roll the ball away until the knee reaches terminal extension; add a gentle quad set at the end.
Dose: 2–3 sets × 8–10 slow reps, 3–5s holds at end range.
Cues: Heel heavy, toes up; stop at pain >3/10.
2) TKE — Terminal Knee Extension (activation + lock-in)
Move: Soften the knee → drive it straight against the band, squeeze the quad, hold, then return.
Dose: 2–3 sets × 12–15 reps, 3–5s holds.
Cues: Weight through mid-foot/heel, knee lines up with 2nd–3rd toe. Think “squeeze and straighten.”
3) Seated tibial external rotation (screw-home finisher)
Move: Keep heel planted; rotate the shin outward to end range, hold, relax.
Dose: 10–12 reps + 20–30s end-range hold.
Cues: Small motion, no hip swivel; feel the knee “settle” into straight.
Session rules: Pain ≤3/10, no increase in next-day swelling/stiffness. If extension lags, add heel props/prone hangs between sets.
Save this and run it in the early phase, and if you need a step by step guided protocol, check the link in bio !
#ACL #ACLR #FullExtension #KneeRehab #TKE #Quadriceps #ScrewHome #KneeMobility #SportsRehab #Physio #PhysicalTherapy #ReturnToSport #evidencebased
@dreamchaserr.__
