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

Core

Core Training

Core Training 4-5 months3-4 times a week

You should be able to control your core stability and now start to incorporate progressions to include movement, always start with your "drawing in" technique and keep your lower abs tight throughout your movements.

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.

• Movement specific exercises: complete 3 sets of 12-20 reps or until fatigue.

Tips:

Start with Isometric core stability exercises.