RETURN TO PLAY Post-Surgery GOALS

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 guide 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.

Cardio

Jogging Progressions

3-4 times a week

6 minute walking warm-up. Sets can repeat for duration (i.e., jog 1, walk 1 for 10 sets = 20 minutes)

Consecutive days can be back to back or every other day needed to complete each set prior to advancing.

• Jog 1 minute, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
• Jog 2 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
• Jog 3 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
• Jog 4 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
• Jog 5 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
• Jog 1 mile, then progress (cool down walk for 6 minutes and stretch)