This is it, the final stage of your ACL recovery program, ever since day 1 after ACL surgery you've been dreaming about no longer having to perform boring rehabilitation exercises, to no longer feel injured and finally being able to return to the sport you desperately want to play. So in this post we will look at:
- Everything you can expect from weeks 39-52
- The list of exercises you may perform
So, let's begin.....
What to expect in Weeks 39-52 after ACL Surgery
Return to Play Exercises
- As you enter the closing stages of your recovery program the series of exercises that you need to perform will now become more athletic, focusing on all the specific needs and aspects that are relevant to your sport.
- You still may be asked to perform exercises that continue to focus on improving the overall condition of your surgically repaired knee, but only as a fine tuning element.
- These exercises will determine whether or not you are able and ready to return to your chosen sport.
Sprints, Sprints and more Sprints
- Before you got injured, Sprinting was something that you performed time and time again at training or at each and every game you played. But after several months without even jogging, sprinting seems like an impossible task to accomplish.
- To make sure you don't reinjure yourself you will perform your first set of sprints under the watchful eye of your physiotherapist, who will correct you on any improper technique. You also must complete the running sessions in weeks previous before attempting to sprint.
- Expect soreness, stiffness and all forms of aches the morning after your first sprinting session, simply because your lower body will be so unconditioned to this form of stress.
Mind-Set changes from Rehab to Performance
- Your mind-set throughout your entire journey will be one of "I'm Injured" or "Rehab on Rehab", this is firmly due to the fact that everyone around you including family, friends, surgeon and physiotherapist have placed restrictions and limitation on what you can and can't do.
- Of course for the majority of your program these limitations are there to help and aid you to make a successful recovery, but now that you are nearing the end of your journey your mind-set and the people around you need to change from "being injured" to "improving my performance".
- This change in mind-set will signal the exciting end to a physically demanding and emotionally draining journey, while also marking the start of a new chapter in your sporting career and life.
Final Examination
- Before you can return to your chosen sport your physiotherapist will arrange a series of tests like measuring your jumps or timing you runs. Your physiotherapist may also ask you to visit a separate unbiased physiotherapist and allow he/she to examine you.
- Your surgeon may also have instructions for you to complete and also have examinations for you to perform by a set time during your recovery program.
- Whichever tests your physiotherapist and/or surgeon provides is irrelevant, what matters is that each test you pass means you become one step closer to returning to sport.
Return to Sport
- Returning to Sport is the final step in your recovery program and upon completion of all final examination, this day has finally arrived.
- Now your first day back training will be filled with joy but also soreness, due to the fact that your body is experiencing this form of stress for the first time in over a year. Even though you have been training yourself all this time nothing will prepare you for that first training session, but don't worry it gets better.
- Your conditioning, speed, endurance and power will all be on the lesser side at the beginning, slowly but surely though it will all come back.
- Even though the first few trainings and games will be tough, it's nothing compared to all the Ups & Downs, Pain and Struggles you have experienced throughout your entire recovery journey and for that reason alone, IT'S ALL WORTH IT.
Knee Time Lapse after ACL Surgery ▪️ Week by Week Photos
Return to Play exercises performed during Weeks 39-52
The exercises you will perform in weeks 39-52 are there to help your achieve goals for this stage of your rehabilitation program. These set of exercises were designed by my physiotherapist for me specifically and may differ from what your physiotherapist designs for you however, the goals will be similar for example:
- Established the proper running techniques.
- Introduce plyometric like jumping, landing, cutting and lateral movements.
- Return to full strength, power, endurance training under physiotherapist evaluation.
- Gain full bio-mechanics control.
- Pass all Return to Play criteria's set by your physiotherapist.
List of Exercises
- Wall Sprints = 2 sets x 5 reps: Lean against the wall at an angle in a sprinter's stance, switch your stance at a explosive pace for each rep, reset after each rep for better quality.
- 3 Point Start with Arm/Knee Drive = 2 sets x 4 reps: Starting in a 3 point sprinter's stance, explode upward driving the knee and arm without moving off the spot, slowly lower back down into the start position to complete one rep.
- Quickness Knee Drive = 2 sets x 3 reps over 15 meters: Running in a straight line at jogging pace, pump the knees and drive the arm at a rapid pace over 15 meters.
- Single Leg A Skip = 2 sets x 6 reps each leg: Jogging in a straight line at a slow and controlled pace, replicating a sprinting/running drive the knee and the opposing arm in a explosive manner for each repetition, perform 6 reps on each side.
- Forward Stance Quick Feet = 2 sets x 40 seconds: Standing on the balls of your feet + knees slightly bent, begin by striking the floor with alternating feet at a rapid pace in Multiple directions (Forward, Backwards, Sideways), strike the floor as many times within the 40 seconds.
- Forward Stance Explosive Pivot = 2 sets X 3 reps: Starting on the balls of your feet + knees slightly bent, to begin pivot forward or backward in a semi circle pattern in an explosive manner, complete 3 reps for each leg
- Forward Step with Push Off = 2 sets x 2 reps each leg: Standing on the balls of your feet+ knees slightly bent, to begin step one foot forward + once your foot strikes the floor push off and explode in opposite direction, perform 2 reps on each leg.
- Forward Hop with Push Off = 2 sets x 2 reps each leg: Standing on the balls of your feet+ knees slightly bent, to begin hop forward from one foot to the other + once your foot strikes the floor push off and explode in opposite direction, perform 2 reps on each leg.
- Quickness Double Leg Tuck Jump = 2 sets x 4 reps: Standing on the balls of your feet + knees slightly bent, in an explosive manner jump upwards while also bringing your knees towards your chest, landing soft on slightly bent knees. quality and control for each rep.
- Quickness Single Leg Tuck Jump = 2 sets x 2 reps each leg: Standing on the ball of your foot + knee slightly bent, in an explosive manner jump upwards while also bringing your knee towards your chest, landing soft on single leg + knee slightly bent, quality and control for each rep.
- Low Box Knee Drives = 2 sets x 4 reps each leg: To begin start with one foot on the plyo box + the other foot on the floor, mimicking a sprint or run drive your knee and opposing arm from the floor at a quick pace, reset for each rep.
- Box Depth Jump with Acceleration = 2 sets x 3 reps: Standing on top of the plyo box, drop from the plyo box + once you land on the floor accelerated forward for 5 meters.
- Foam Roll: the quad, glute and hamstring.
The Running Exercises performed in Weeks 39-52
As you near the end of your recovery journey and begin to prepare yourself for a return to your chosen sport, Sprinting becomes a key element of training within your recovery programme. Sprinting is an important skill in most modern day sports and a necessary requirement for most athletes. So below are a series of exercises that will redevelop the correct sprinting techniques and also mimic different situations you may find yourself in during a sport game.
List of Exercises
- 3 Point Start Off = 5 reps x 3 meters: Starting in the 3 point sprinter's stance, explode forward from this position for 3 meters, switch stance for each rep.
- Widening Ladder Acceleration = 5 reps x 5 meters: Begin in the 3 point stance, Explode and Accelerate forward by taking short strides and increasing the length of each stride from there after for 5 meters, Drive the Arms and Knees.
- Bounding = 2 reps x 30 meters: Standing on one foot, begin by leaping/jumping forward onto the opposite foot to complete one stride, once you land on the opposite foot repeat the previous action to continue the process of bounding. Drive the knee with each stride.
- Running Pedal = 4 reps x 30 meters: Begin by jogging in a straight line, focus on raising your knees and bringing your foot back in a semi-circle direction, similar to the movements you would do while cycling a bike. Perform the exercise at a slow and controlled pace.
- Top End Acceleration = 5 reps x 20 meters: Begin in the 3 Point Stance, Explode from the stance and accelerate/sprint for 20 meters, combine the information from the previous exercises while also driving the arms and knees to produce the best quality/quickest run possible
- Floating Drill = 6 reps x 80 meters: (A = 20m) Acceleration + (B = 40m) Maintain Sprint Speed + (C = 20m) Deceleration. In part A accelerate to your max speed, In part B maintain the speed with quality and controlled sprinting, and finally decelerate/slow down within the 20 meters.
- Foam Roll: Foam Roll the quad, glute and hamstring.
Now that you've finished reading what are your thoughts about the information,
- Did you find it helpful?
- What are you looking forward too once this journey is over?
- Have you finished this journey?
Leave your thoughts, questions or answers in the comment section below and I hope you enjoyed this post
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