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 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.


Double Leg Cord Squats

(3 sets of 1-2-3 minutes)

Attach handles of sport cord into waist belt. Sit in chair knees are bent to 90 degrees or slight less. Put cord under balls of your feet so cord is tight. Stand up then squat down 1/3 knee bends one second down, one second up. Keep back straight, eyes looking up, do not fully extend knee. Goal is three sets for three minutes.


Keep up progressions and work toward 3 minutes per set.