This phase see more emphasis on repeated functional activities such as running, jumping and agility training. During this phase, the knee should feel quite normal, with no swelling or pain in general day to day activities and rehabilitation exercises. The areas that should be practice and improved are control with force generation and absorption, good technique with pivoting and twisting movements, and continued strength development.
When can I start running?
If activities like running and jumping are done poorly, with incorrect technique, or without adequate strength it could increase stress on bone, muscle and ligaments. This could create other injuries and contribute to a re-rupture of the ACL.
Your physiotherapist will need to consider the following to assess whether you are ready to begin a running program:
- Pain / swelling minimal to none after strength training / bike / walking
- Completed > 6 weeks of cardiovascular training (i.e. bike)
- Adequate gluteal strength (i.e. >10 single leg bridges each side)
- Adequate calf strength (i.e. >20 single leg calf raises each side)
- Adequate hamstring strength (i.e. >10 single leg hamstring bridges)
A term that is often referred to in this stage is, biomechanics, which simply put is the movements of the body. The goal of this stage is to improve biomechanics with more advanced active exercises, such as running, jumping and agility.
