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.

Flexibility

Static Stretching

Flexibility

Hold each stretch for 20 seconds. Repeat 3 times 2-3 times a week.


Dowload PDF document to view examples on how to correctly execute each stretch that are listed below.



• Prone Quad Stretch
• Prone Hip Flexor Stretch
• Hamstring Stretch with Strap
• Abductor Stretch with Strap
• Piriformis Stretch with Strap
• IT Band Stretch with Stretch
• Calf Stretch with Strap
• Kneeling Psoas Stretch
• Supine IT Band Stretch
• Standing Abductor Stretch

Dynamic Stretching

Hold each stretch for 20 seconds. Repeat 3 times 2-3 times a week.

• Active Psoas stretch
• Active Glut-Piriformis Stretch
• Iron Cross
• Downward Dawg