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.


Double Leg Cord Squats

(3 sets of 1-2-3 minutes)

Attach handles of sport cord into waist belt. Sit in chair knees are bent to 90 degrees or slight less. Put cord under balls of your feet so cord is tight. Stand up then squat down 1/3 knee bends one second down, one second up. Keep back straight, eyes looking up, do not fully extend knee. Goal is three sets for three minutes.


Keep up progressions and work toward 3 minutes per set.