A science and research-backed checklist to get back to your sport and reduce the risk of re-injury.
FREE 4-PAGE CHECKLIST
A science and research-backed checklist to get back to your sport and reduce the risk of re-injury.
FREE 4-PAGE CHECKLIST
ARE YOU
ACTUALLY
READY TO
RETURN?
Maybe your surgeon cleared you. Maybe your insurance ran out. Everyone says you’re good to go. But do you actually feel confident in your knee? There’s a gap between being medically cleared and being truly ready. This checklist closes it.
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The DETAILS
What You Get
A free checklist with the return-to-sport criteria that actually matter: time thresholds, strength testing benchmarks, hop testing targets, psychological readiness score, and a stepwise sport reintegration plan. Built from research. Used with real ACL athletes every day.
Plus: why most standard clearances miss at least 4 of these, and what to do about it.
WHAT'S INSIDE
There is no gold standard for return-to-sport readiness after an ACL injury. Time alone is not enough. A single test is not enough. What you need is a comprehensive profile built from a battery of objective tests and key performance indicators.
This checklist walks you through the minimum 6 criteria:
- Time: Minimum 9 to 12 months. Athletes who return before 9 months are 7x more likely to re-tear.
- Quiet Knee: Full range of motion, quadricep activation, no pain, no swelling.
- Muscle Strength Testing: Limb symmetry index greater than 90% for both quad and hamstring, measured objectively side-to-side.
- Plyometric Testing and Landing Assessment: Quantitative symmetry targets plus qualitative movement quality. Both matter.
- Psychological Readiness: ACL-RSI score greater than 77%. Fear of reinjury is one of the biggest predictors of a second tear. It gets measured, not ignored.
- Return to Sport Progression: A structured, criteria-based plan from individual drills to full-contact competition.
WHO THIS IS FOR
This checklist is for any ACL athlete who wants more than a doctor’s clearance date.
It’s for you if you just finished PT and aren’t sure what comes next. If you were cleared but something still feels off. If you want to know your actual numbers before stepping back on the field, court, or slope. If you’ve already had one ACL tear and are not willing to go through it again.
It works at any stage of your ACL rehab – whether you’re 4 months post-op or 12 months in and ready to return to sport.
You deserve to know where you actually stand.
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A clear plan, custom program, and ACL expert with you every step of the way.
Never worry about the next step in your ACL journey.
