ACL Post Surgery – Phase 4

OVERVIEW

Phase 4 can start from 3 months post-surgery

The aim of Phase 4 is to re-educate your body to running. The program is very structured with the focus on re-education and loading rather than anaerobic fitness.

You will complete the running program 3 x per week while completing your strength exercises at least 3 x per.

All running will be on a day on day off basis for at least the first week, and is to be performed in a straight line and on a flat surface where able. If there is any inflammatory response or pain while running you will stop and rest for a day and trial the previous level successfully completed. If pain persists you need to be viewed by your physiotherapist.

  • Re-educate running form and technique
  • Maximising strength and endurance
  • Enhance neuromuscular control and propioception

OVERVIEW

Single Leg Squat


3X 8

2-3X PER WEEK

Single-Leg Romanian Deadlift


3X 10

2-3X PER WEEK

Single-Leg Press


3X 10

2-3X PER WEEK

Full Rom Eccentric Leg Extensions


3X 8

2-3X PER WEEK

Swiss Ball Hamstring Curls


3X 12

2-3X PER WEEK

BOSU Ball: Single-Leg Squat


3X 8

2-3X PER WEEK

Balance Disc: Single Leg Ball Pass


3X 15

2-3X PER WEEK

BOSU Ball: Side Plank


3X 1MIN

2-3X PER WEEK

BOSU Ball: Prone Bridge


3X 1MIN

2-3X PER WEEK

Swiss Ball Jack Knife


3X 12

2-3X PER WEEK

Get in touch

For general enquiries click on the button below or call us on
+649 5226300.