At a Glance
- Returning to sport is earned by criteria, not a calendar date
- Use this checklist with your physiotherapist, not instead of one
- If symptoms climb, step back one stage rather than pushing through
Readiness Checklist
- [ ] Pain stays low and settles within a day of activity
- [ ] No swelling appears or climbs after sessions
- [ ] Strength is roughly 90% of the other side
- [ ] Single-leg balance, hops and landings feel controlled
- [ ] Sport-specific movements (cutting, throwing, sprinting) are pain-free
- [ ] You can train without fear of the injury
- [ ] Your clinician agrees you meet the progression criteria
The Four Questions
- Does the injured area tolerate the load?
- Is strength and function close to the other side?
- Can you move with quality and control?
- Do you feel confident?
If you can't answer yes to all four, you are not ready to progress.
The Progression
Stage 1 — Symptom-limited loading:
- Rehab exercises, walking, cycling and light strengthening
Stage 2 — Light sport-specific movement:
- Jogging, light drills, basic throwing or swimming
Stage 3 — Controlled practice:
- Sport movements at 50–70% speed, adding one variable at a time
Stage 4 — Full training:
- Full practice sessions; check how the area feels the next morning
Stage 5 — Competition:
- Ease back in with reduced minutes or a modified role first
When You're Not Ready
- Pain that climbs during or after activity
- Swelling that appears or worsens after sessions
- A strength gap that won't close despite consistent training
- Repeated giving-way or instability
- Constant fear or guarding that doesn't improve
References
- Ardern CL, et al. "2016 Consensus statement on return to sport from the First World Congress in Sports Physical Therapy, Bern." Br J Sports Med. 2016;50(14):853-864.
- Grindem H, et al. "Simple decision rules can reduce reinjury risk by 84% after ACL reconstruction." Br J Sports Med. 2016;50(13):804-808.
This information is for education only and is not a medical diagnosis. Return-to-sport decisions should be made with your physiotherapist, surgeon or sports medicine clinician based on your individual response.