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All the exercises of the previous two phases can be continued. Once the surgeon has given the go-ahead more intense weight-bearing and running can be initiated.

Plyometric exercises using a box, involving landing and taking off in quick succession. Start off slowly and then build the speed at which the exercises are done. The number of repetitions and sets should be gradually progressed.

Proprioceptive exercise

Proprioceptive exercise

Jogging should be progressive:

DAY 1

Jog 100 metres, walk 50 metres, with 6 repetitions.

Progress to next day activity if there is no swelling or pain.

DAY 2

Jog 150 metres, walk 50 metres, with 6 repetitions.

Progress to next day activity if there is no swelling or pain.

DAY 3

Jog 200 metres, walk 50 metres, with 8 repetitions.

Progress to next day activity if there is no swelling or pain.

DAY 4

Jog 200 metres, walk 50 metres, with 12 repetitions.

Progress to next day activity if there is no swelling or pain.

DAY 5

Jog 2000 metres.




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