9-12 WEEKS POST OP
During this phase of the rehab, the pace starts to pick up and you may progress much quicker than the previous months, but you must continue to be patient. Running predominantly kicks in around 3 months for an ACL patient who is moving at a good rate of recovery. You must still set small goals and focus on achieving these every week to give you the best chance to run and progress. Try not to look to far ahead to the running, rather focusing on these small goals that will keep you on track.
You should be able to comfortably ride a bike without scar tissue giving you too much pain or discomfort and by now will hopefully have a good deal of flexion as well as extension in your injured leg. Swimming and pool recovery is another great cross training and rehab exercise that you should continue to utilize. During this month you should put a high emphasis on getting some real strength back in your quad as well as focusing on other important muscle groups that will allow you to run well. Gluteal (hip) strength is very important too start firing up again as this will ensure that you don’t put high stress on other parts of your body such as your lower back and it will also help to ensure that your technique isn’t out too much. Glute bands walks shown in the video below are a great exercise for activation and strength.