The Gait & Ground Protocol for ACL Rehab

This blog covers a 7-exercise sequence that forms part of our “Gait & Ground Protocol”. We use this protocol with almost all of our ACL clients.

Our “Gait & Ground” protocol is not just about normalising the gait cycle but also learning to negotiate the ground in multiple different positions and patterns. 

These exercises were a key component of how we worked with Karl, a client who was 9 weeks post-ACL reconstruction at the time. Karl worked with Team DGR through our 1-on-1 online coaching programme, and this sequence played a significant role in his recovery progress.

Key Milestones Achieved

Before we introduced the protocol to Karl, we worked with him to achieve three critical recovery goals:

1. Restoring the range of motion at the knee joint 
2. Achieving a quiet knee
3. Maintaining strength and limiting muscle atrophy 

The Gait & Ground Protocol

While the full sequence is available in the YouTube video linked below, here’s an overview of seven exercises that are part of the sequence. 

The Full Exercise Sequence

Here’s the complete 7-exercise sequence used as part of this protocol:

1. Foam Roller Bridge March

2. Penguin March

3. Pogo Pop

4. Step Up with Plate Punch 

5. Reverse Lunge to Step Up

6. Walking Hip Lock 

7. Dragon to Step Behind 

Moving Forward

This sequence is just one of the many tools we use to support clients on their path to a full recovery after ACL reconstruction. We do have progressions and regressions to these but it’s a nice place to start. You can complete two or three rounds of this circuit if you’re in ACL rehab. 

If you have any questions about this protocol or the exercises included, reach out to us.

To see the full sequence and all the coaching cues, check out the video below. David provides all the cues and demonstrates the right form.