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 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.

Strength

Single Leg Lunge on Unstable Surface

(3 sets of 15 repetitions)

Place front foot on (bosu ball/dyna disc) place other foot behind you, resting on toe (or rest your back foot on a chair or bench). Keep 90 degree flexion in knee and hip. Drop back knee to floor and front knee to 90 degree = 1 rep, stand and repeat. Progress so both feet on unstable surface.

Tips

You can add weight to your exercise, start with holding dumbells at your side or at your shoulders.