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

Single-Leg Hop - Hop (Hold)

Stand on surgical leg, starting in an athletic position (butt back, knee bent, chest forward). Perform a quarter squat into a forward jump, landing on starting/surgical leg. Land softly with knee bent and in line with foot. Immediately quarter squat into a second and then third jump. Upon landing the third jump, hold the landing for 2 seconds, keeping the knee bent and in line with foot. This is considered one repetition. Perform 2 sets of 3 repetitions.