The rehab program is divided into 3 stages:
- Non Load-bearing
- Bilateral Strength Building
- Unilateral/Pivoting/Plyometrics
Each stage includes a combination of strength exercises and mobility drills including self-releases to accelerate the process of recovery.
Stage 1 – Non Loadbearing
Performed daily sitting in a chair or lying down (both prone and supine)
The exercises in this stage specifically target VMO activation and consist of non-load bearing drills mobilising the ankles, opening the hips and knee joints, stabilising the pelvis and linking lats with obliques as the primary anchor points.
Each repetition increases the flow of synovial fluid to the injured area accelerating healing and improving strength of newly grown ligament.
Stage 2- Bilateral Load Bearing
This stage consists of supported and unsupported body weight exercises, specifically targeting knee strength and hip stability, increasing balance and control.
This stage is the longest during the program and last approx 6 months. It can be accelerated by increased frequency of training sessions and mobility releases. Avoid prolonged standing as it can lead to knee stiffness.
Continue with mobility drills and releases as needed.
Stage 3
This is the final stage before fully returning to competitive or high impact sport. Stage 3 indicates high level of knee stability.
Please do not progress to single leg exercises unless your program specialist advised you to do so. Premature progression to unilateral exercises can destabilise your knee and regress the progress made, increasing the chance of injury reoccurrence.
Depending on your individual circumstances and training commitment, this stage can vary between 4-12 weeks.
HealMyACL 