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 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.

Plyometric

Double-Leg Step Drop Off (Deep Hold)

Stand on the bottom stair of a staircase, 8-12-inch plyobox, or stable 8-12-inch aerobic step. Take surgical leg off step and drop towards floor as if falling off step. Do not jump out or up. Land softly and equally on balls of feet with knees bent and butt back. Keep knees in line with feet and behind toes. Upon landing, continue into a deep squat. Hold squat for 2 seconds. Perform 2 set of 10 repetitions.