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 5-6: Return to Drills Phase

Throughout months 5-6 you will continue to work on improving strength and balance and start getting back to your game. You can add the BOSU ball with your strengthening exercises and start sport specific drills and start to be a part of your team.

Cardio

Heart Rate Calculator

First, find your resting heart rate (best time to do that is when you wake up in the morning before you get out of bed.)

Second, find your pulse and count how many beats you have for 15 seconds.
(Start with first beat as 0) Multiply that total number by 4
(For instance: if you count 15 your resting HR is 15 X 4 = 60)

To determine your target HR:

220 - (your age) - Resting HR x target % + Resting HR = target HR

220 - (age = 40) - 60 = 120 X 60% = 72 = 60 = 132 for target HR of 60% = aerobic training