The final phase of ACL recovery focuses on preparing your body and mind to return to sports. This phase typically occurs around 8-9 months post-op and continues until the return to full sport or high-level activity. As you continue to increase training, your strength, power, and confidence will continue to build.
What Happens in the Final Phase?
ADVANCED STRENGTH
Continue to increase lower body, core, and upper body strength. Focus on explosive power and single leg strength
2. PLYOMETRICS
Progress to landing exercises and higher-level jumping. Focus on power and control.
3. SPORT-SPECIFIC TRAINING
Focus on cutting, pivoting, agility, and acceleration.
4. RETURN TO SPORT
Return to practice, then games or competition. Continue strength building.
Key Components:
Strength & Power
Train for strength
Maintain at least 90% strength compared to uninjured leg
Movement Quality
Maintain good control
Land softly
Move with good form
Mental Readiness
Feel confident in yourself and body
Manage fear of reinjury
Injury Prevention
Continue injury prevention exercises
Warm up properly
Stay consistent
REMEMBER:
Returning to sport is not the end of ACL recovery. Keep training intentionally, stay consistent, and take care of your knee and body.