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.

Core

Core Training

Core Training 3-4 months3-4 times a week

Remember:

• 3 sets of 10 reps, hold each repetition for 10 seconds and rest for 5 seconds

• Use a "drawing in" technique when doing the exercises. "Draw" your belly button to your spine (ladies "hold your pee")

• If placing your thumbs at your belly button and fingers pointing down, you should feel the muscles working at your finger tips in your hip/groin area.

Core strength is not only beneficial for knee injuries but will also help to improve your athleticism and body function. Make sure you have good core stability, transverse abdominals and pelvic floor prior to starting movement patterns or abdominal (6-pack muscles) crunches. While doing these exercises you should be able to breath comfortably and talk. If you are contracting your rectus abdominals (6 pack) you will have difficulty breathing.

Tips:

Start with Isometric core stability exercises.