Data-Driven Recovery

Phase 3: Return
to Sport

Return to sport safely with clear benchmarks, expert guidance, and elite performance testing. We don't just heal your knee. We rebuild your athletic capacity.

Schedule Phase 3
Quantitative Testing

Pre-Op

Pre-Surgery

Post-Op

After Surgery

Phase 1

Weeks 0–4

Phase 2

Weeks 5–12+

Phase 3

Weeks 20-36

Quantitative Testing

Ongoing

FAQs

Three Pillars of Phase 3

A structured, milestone-based approach to ensure you earn the right to progress at every stage of your recovery.

90% Quad LSI

Build the Foundation Early

Reduce surgical stress and restore basic function so your knee can handle load again.

Primary Goals
  • Reduce swelling and inflammation
  • Restore full knee extension and flexion
  • Activate the quadriceps
  • Normalize walking mechanics
Interventions
  • Progressive weight-bearing
  • NMES & BFR for early strength

Force-Plate Testing

Earn the Right to Progress

Develop enough strength and control to safely reintroduce running and higher impact.

Focus Areas
  • Quadriceps strength development
  • Single-leg control and endurance
  • Deceleration and movement control
Running Criteria

Introduced only when strength benchmarks are met, not just based on time. Structured loading progression.

Sport-Specific Agility

From Strength to Performance

Prepare for the chaotic demands of sport through higher-level strength, power, and agility work.

Key Benchmarks
  • Quad strength ≥ 90% symmetry
  • Hamstring-to-quad strength balance
  • Advanced strength and control testing
Performance Focus
  • Power production & Force absorption
  • Change of direction
  • Sport-specific movement
ACLR rehabilitation guidelines for weeks 20–36

General Expectations Before Sport Clearance

Phase 3 is led by Kayla Lambert. The focus is rebuilding power, agility, and the confidence to compete. You will move from gym-based strength work to on-field or on-court time, with testing benchmarks that gate every progression.

What you must demonstrate

  • Quad strength. Minimum 90% LSI compared to the opposite side.
  • Hamstring-to-quad strength ratio. 2:3 or 60%.
  • Anterior tap down from 12” box. Complete control, at least 15 reps while holding ⅓ of your body weight.
  • Rear Foot Elevated Split Squat (RFESS) test. Thigh parallel to floor, 50% bodyweight for 10 reps.
  • Lateral box squat test. Thigh parallel to floor, 33% bodyweight for 10 reps.
  • Bodyweight squat. Minimum 60%.
  • Triple hop test.
  • Agility and force-plate testing. See Quantitative Testing for the full battery.

Program structure

  • 3–4 days per week.
  • A/B format alternating training days.
  • Strength versus cardio heavy.
  • Looking for some on-field or on-court time.
How we structure your week and what RTR vs. RTS actually means

Clinic Time & RTR vs. RTS

Clinic time

Depends on equipment availability and environmental factors. If you are able to get into a gym setting 2x per week, you come into the clinic 1x per week. We develop a specific strength plan based on your needs and adjust every 3–4 weeks based on progress and updated testing measures.

Return to Run vs. Return to Sport

Return to Run is based on adequate muscular strength and endurance for the continuous fall-and-catch cycle of running. We look at repeated eccentric loading and reactive strength index (RSI). Because running is endurance-based, we look at this loading over repeated cycles, or once the muscular system is already fatigued.

Return to Sport is based on power, endurance, and acceptance or negotiation of the unexpected change in direction or force required in sport-specific scenarios. We look at things such as time under tension, force acceptance, agility, and the power component of sport (how quickly you can produce force).

Return to Run vs. Return to Sport

We progress you from controlled return to running to advanced sport readiness, building strength, stability, and confidence for high demand movements.

 

Return to Run

Focused on endurance and repeated loading capacity.

Key Question:

Can your body handle continuous impact?

Return to Sport

Focused on power, control, and unpredictability.

Key Question:

Can your body handle chaos, speed, and force?

Where Phase 3 Sits in Your Recovery

From pre-surgery prep to full return to sport, each phase has a purpose. Our process is built around clear benchmarks, advanced testing, and a plan that adapts to you.

Pre-Surgery
Pre-Surgery

Pre-Op

What you do before surgery directly impacts how well you recover after. This phase is focused on preparing your knee and your body for the demands of surgery and rehab.

We work on restoring range of motion, improving quad strength, and reducing swelling so your knee is in the best possible position going into surgery. Patients who commit to pre-op rehab consistently see better outcomes and a smoother recovery. You’ll leave with a clear plan, exercises to follow, and a full understanding of what to expect next.
Weeks 0–4
Weeks 0–4

Phase 1

This is the most critical early phase of recovery. The focus is on reducing swelling, restoring full knee extension, and reactivating your quadriceps. We guide you through safe, progressive movement immediately after surgery, using tools like neuromuscular stimulation, blood flow restriction, and targeted strength work to accelerate recovery without compromising the graft. Our goal is simple: get your knee “quiet” and functioning again so you can walk normally and move into the next phase with confidence.
Weeks 5–12+
Weeks 5–12+

Phase 2

Now we shift from recovery to performance. This phase is about rebuilding strength, control, and stability in the surgical leg. We don’t guess when you’re ready to progress, we test it. Using objective strength metrics and movement assessments, we ensure your body is prepared before introducing higher-level activity like running. You’ll follow a structured progression that builds tolerance step by step, reducing risk and setting the stage for long-term success.
Weeks 20-36
Weeks 20-36

Phase 3

This phase bridges rehab and real performance. You’re no longer just recovering, you’re preparing to return to sport at a high level. We build a program that combines strength, conditioning, and sport-specific movement. Training is structured, progressive, and designed to match the demands of your sport. By this stage, the focus is not just being “cleared,” but being fully prepared, confident, and capable when you step back onto the field.
Ongoing
Ongoing

Quantitative Testing

At every stage, we use advanced testing to guide decisions and eliminate uncertainty. From force plates and dynamometry to functional movement testing, we measure strength, symmetry, and performance so you know exactly where you stand. Return to running and return to sport are earned through data, not timelines. This ensures safer progression, better outcomes, and a higher level of performance when you’re back.

Ready to Get Back on the Field?

Don't leave your recovery to chance. Get a data-driven plan designed for elite performance.

Schedule Phase 3