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 4-5: Agility Phase

Cardio

Cardiovascular Training

3-4 times a week

• Treadmill walking 7-12 percent incline, progress to jogging in straight line
• Stationary cycling
• Elliptical
• 1-2 times per week Long Slow Cardio 45 minutes

Aerobic Training

2-3 times a week

• Duration 40-60 minutes
• Intensity = 60-65% max HR as target heart rate

Anaerobic Training

1-2 times a week

• Duration 20-30 minutes
• Intensity = 75% max HR as target heart rate

Tip

Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.