The knee is complex and susceptible to many types of injuries. The body's largest joint, the knee can receive fractures, sprains, tears, dislocations, and other injuries if you do not engage in proper form and technique. The anterior cruciate ligament (ACL) is one of the most commonly injured ligaments of the knee.
It is one of the bands of tissue that holds the bones together within your knee and also helps to keep your knee stable.


How to use your Myoball for Knee / ACL Injuries

1. Remove the Myoball from the holder by loosening the ring. Place the stainless-steel ball in the freezer for at least 2 hours for 6 hours of ice cold massage.
2. Position your knee into a position where you can easily access both sides of the knee.
3. Use your Myoball to roll the inside and outside of the knee making sure you hit both the ACL and MCL applying pressure evenly.
4. Massage willingly into the knee and surrounding muscles and ligaments for up to 20 minutes each side.
knee acl massage exercise


General Knee / ACL exercises
1. Sitting towel calf stretch – Sit up with good posture and place a towel on the bottom of your foot, while holding onto the ends. Pull the towel across your foot so that your toes are being pulled towards you. Hold for 30 seconds and repeat for 2 sets.
2. Prone Hip Extension – Lying on your stomach with your head on a pillow, lift your leg up with your knee completely straight. Continue for 2 sets with 10 repetitions each time.
3. Heel Slides – Sitting on the floor with your legs outstretched, slowly bend your knee while sliding your heel across the floor toward you. Slowly slide the foot back into the starting position and repeat 10 times.
4. Half squats – These are done standing while holding a sturdy table with both hands. Placing your feet a shoulder’s width apart, slowly bend your knees and lower your hips into a half squat. Hold for 10 seconds and then slowly return to a standing position. Repeat 10 times.
5. Standing on one leg - is a great way to build and evaluate your strength and balance. Do so by lifting the uninjured leg and standing unassisted on the injured leg for 10 seconds. This exercise may not be so easy at first, but, with time and patience, you should able to do so while a few weeks.