Timing 15-16 weeks after surgery

This is only for group 1 – Active sporting lifestyle (20-40 yrs old). If you pursued an active lifestyle prior to the ACL injury and want to recover back to the same levels of fitness or participate in a sport as before then you will need to follow Stages 4 & 5 of the rehab programme so that your rehab will continue until 4 months post operation

The below exercises should be done at a gym using hand weights and equipment where required. Please ensure you have approximately 30 seconds rest between sets and 2 minutes rest between exercises. Exercises should be performed 3 times a week.

Weighted barbell

3 x 8 reps

1 x a day (3 x a week)

Start with a barbell on your back, resting across the shoulders. Your feet should be shoulder-width apart. Bending through the hips and knees sit back as if you are sitting down onto a chair. Once you reach ninety degrees push through your heels and exhale as you return to the start position.

Weighted dumbbell

3 x 8 reps each side

1 x a day (3 x a week)

Stand with your feet together, and a dumbbell in each hand. Step one foot back into a lunge stance. With your weight in the front foot and keeping your torso upright, lower your body until both knees are at a 90-degree angle. Pause and drive through the front foot to return to the start position.

Weighted dumbbell

3 x 10 reps each side

1 x a day (3 x a week)

Stand on one leg, with a weight in the opposite hand. Soften the knee slightly. Engage the stomach muscles and hinge forward from the hip. Let the arms hang down and try not to bend the standing leg any further. Let the unweighted leg raise up behind you to help maintain your balance. When you feel a stretch in your hamstrings, push the hips forward to stand back up.

Weighted dumbbell

3 x 12 reps each side

1 x a day (3 x a week)

Stand on a box or step with one foot, and a dumbbell in the opposite hand. Your heel should be off the edge of the step. The other foot should be lifted so all your weight is on one leg. Lift up onto the toes of the standing foot as high as you can. Pause, then lower back down until your heel is slightly lower than the step.

Weighted dumbbell

3 x 8 reps

1 x a day (3 x a week)

With a dumbbell in each hand, stand in front of a chair or couch, with the feet together. Step one foot back behind you and up onto it. With your weight on the front heel and keeping your torso upright, lower your body until your front knee is at a 90-degree angle. Pause and drive through the front foot to return to the start position.

Gym floor

3 x 30 seconds

1 x a day (3 x a week)

Stand in a lunge stance. With your weight on the front foot and keeping your torso upright, lower your body until both knees are at a 90-degree angle. From here, jump up, switching stance in mid-air. Land softly and drop immediately into the lunge. Repeat for 30 seconds.

Gym floor with or without markers

3 x 45 seconds

1 x a day (3 x a week)

Start by standing with your feet a shoulder width apart, jump off your right foot sideways to your left, landing on your left foot. Control the landing and then immediately jump back onto the opposite foot. Aim to cover around a metre on each jump. Using markers on the floor may help. Start slowly and speed up as you're able.

5 x markers to make out the letter M

Repeat 10 times

1 x a day (3 x a week)

You'll need 5 markers or cones, set up so they're each 5 metres apart and make up the letter M. Beginning at the first cone, and without stopping change direction at the second cone to run to the third and so on. At the end go back the way you came.

Progress at this stage should be monitored by controlled tests undertaken by a Physiotherapist. Please book your physio appointment either in person or virtually through the App.