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 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.

Plyometric

Double-Leg Long Jump - Vertical (Hold)

Start in an athletic position (butt back, knees bent, chest forward). Perform a quarter squat into a long jump, landing softly with knees bent and in line with feet. Continue squatting downwards to absorb shock, and immediately jump up as high as comfortable, reaching towards ceiling with hands. Land softly and equally on balls of feet in a deep squat position, holding for 2 seconds. This is considered one repetition. If limited by space, turn after each jump and jump back to previous spot. Perform 2 sets of 5 repetitions.