ACL Surgery - 3-6 months
The main focus of this phase is to introduce more dynamic movement to offer a different challenge and to build your confidence further.
Should I carry on with the strengthening exercises?
Yes, you should try to keep progressing with the strengthening exercises. however, you can trim the strengthening exercises down to create time to look at the new, more dynamic ones if you need to.
Can I start to jump?
Technically yes you can, however it is often best to slowly work up to jumping after an ACL reconstruction. The exercises below will gradually guide you all the way through to being able to jump again.
Is there anything I should be looking out for with these exercises?
Hopefully, you will see that when doing anything with his knee, the model in the videos tries to let his knee bend and bend softly. Doing any of the exercises with a stiff and straight knee will mean most of the work ends up being done by the hip and not the knee.
So, can I run?
Now that you have reached three months following your operation yes, you can start to explore running.
What type of running can I do?
At this stage you can run in straight lines only. This could be on the road, a treadmill or in your back garden.
Is there anything I shouldn’t be doing?
You can start introducing twisting and cutting movements from five months after your operation. Until you reach five months, you should keep your running to straight lines only.
Exercise tip:
You should aim to complete the exercises (as many or as few as you want to) about 3 to 4 times a week.
For the strengthening exercises, the reps and sets are as the previous phases.
For the more dynamic drills, you can do as many or as few of these as you like. However, it is good to aim to get your legs tired by the end of your exercise session.
From 5 months you can start to explore these exercises:
Download our blank gym programme here.
Harput, G., Ulusoy B., Yildiz I., Demirici, S., Erasian, L., Turhan, E. & Tunay, V.B. (2019). Cross-education improves quadriceps strength recovery after ACL reconstruction: a randomised controlled trial. Knee Surgery, Sports Traumatology, Arthroscopy. 27(1), 68-75.
Kline P.W., Johnson, D.L., Ireland, M.L. & Noehren, B. (2016). Clinical predictors of knee mechanics at return to sport following ACL reconstruction. Medicine and Science in Sports and Exercise. 48(5) 790.