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 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.

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