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.

Core

Core Training

Core Training 6-7 months3-4 times a week

Core progression become more advanced and functional starting to use the Physio-Ball. Remember your basics with core stability and always start your exercises with your "drawing in" technique. You should keep your core firing throughout the exercises.

Remember:

• 3 sets of 10 reps, hold each repetition for 10 seconds and rest for 5 seconds

• Use a "drawing in" technique when doing the exercises. "Draw" your belly button to your spine (ladies "hold your pee")

• Medicine Ball Progressions: complete 3 sets of 12 - 20 reps or until fatigue

• Advanced Physio ball exercises: complete 3 sets of 12-20 reps or until fatigue

Tips:

This is getting advanced have fun and remember to breath.