🚧 Detailed Content In Development
This recovery phase is critical and complex. Comprehensive content is being developed including:
- Running Progression Protocol: Return to running guide (12-16 weeks typical start)
- Plyometric Training: Plyometric progression guide from double-leg to single-leg
- Strength Benchmarks: Achieving 85-90% quad strength symmetry
- Psychological Readiness: Managing fear of reinjury and kinesiophobia
- Sport-Specific Movement: Introduction to cutting, pivoting, deceleration
- Testing Milestones: Hop tests, strength assessments
Key Milestones for Months 3-6
- Month 3-4: Begin running progression (if criteria met)
- Month 4: Start bilateral plyometrics (double-leg jumps, hops)
- Month 5: Progress to unilateral plyometrics (single-leg work)
- Month 6: Introduction to controlled change of direction, sport-specific patterns
- Throughout: Continued strength training, achieving 85-90% limb symmetry goals
Critical Note: This phase requires careful progression under PT supervision. Rushing increases reinjury risk significantly. The 3-6 month window has the highest rate of graft reinjury if patients progress too aggressively.
Check back soon for detailed protocols, or subscribe for updates as Nolan progresses through this phase. In the meantime, explore the running progression exercises, plyometric exercises, agility drills, and our stretching and flexibility guide.