These exercises will guide you from 3 months until 8 months post surgery. It is vital to faithfully adhere to the following program to avoid re-injury to the ACL reconstruction. Having a physical therapist or certified athletic trainer to help hide you through this program is often helpful.

Months 3-4: Jogging Phase

Throughout months 3 through 4 you will work on functional strengthening with moving forwards and backwards, increasing your cardiovascular fitness and starting a jogging progression, core strengthening and overall lower extremity flexibility.


Heart Rate Calculator

First, find your resting heart rate (best time to do that is when you wake up in the morning before you get out of bed.)

Second, find your pulse and count how many beats you have for 15 seconds.
(Start with first beat as 0) Multiply that total number by 4
(For instance: if you count 15 your resting HR is 15 X 4 = 60)

To determine your target HR:

220 - (your age) - Resting HR x target % + Resting HR = target HR

220 - (age = 40) - 60 = 120 X 60% = 72 = 60 = 132 for target HR of 60% = aerobic training