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 6-7: Return to Practice Phase

Throughout months 6-7 you can start practicing your sport with your team. You can get physical in practice but only progress to play when you are fully confident. You will need both the physical strength and mental confidence before you start to compete and play.


Aerobic Training

1-2 times a week

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

Anaerobic Training

1-2 times a week

• Duration 30-40 minutes
• Intensity = 75% max HR as target heart rate

Interval Training

1-2 times a week

Will be included with your practice and training.
If you are not in an organized practice:

• High HR (85%) max HR as target HR for one minute
• Recover at 60% max HR for 2-3 minutes
• Repeat for 4-6 intervals


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.