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.


Lateral Agility with Sport Cord

(Up to 50 steps)

Wear the waist belt, attach hook of sport cord to waist belt, attach other side to door jam and place in door. Start in low "power position" with knees bent, so cord is tight. (Standing on one leg should pull you back to door.) With foot farthest from door, step out horizontally 12-18 inches, step inside foot toward outside foot and balance with toes, Step inside foot back to starting position. Progress to inside foot not using balance with a step to hopping with both feet. Keep low in power position with knees bent. Switch sides to work both legs.


You can advance to landing on a BOSU ball, against cord resistance, with either leg to improve your function and balance.