When Can You Start Jumping After ACL Surgery A Complete Guide

Most patients can begin light jumping exercises 4 to 6 months after ACL surgery, but only after receiving clearance from their physical therapist and surgeon. Safe progression depends on strength, stability, and proper rehabilitation—rushing increases re-injury risk and compromises recovery. Always follow a structured rehab plan tailored to your healing timeline.

Key Takeaways

• Wait 3-4 months: Begin jumping only after medical clearance and strength milestones.
• Pass strength tests: Ensure 80-90% quad/hamstring strength before jumping.
• Start low-impact: Begin with mini-jumps before progressing to higher intensity.
• Follow rehab protocols: Adhere to your physical therapist’s progression plan.
• Watch for pain/swelling: Stop immediately if symptoms occur and reassess.
• Gradual progression: Increase jump height/frequency slowly over weeks.

Understanding the ACL and Its Role in Your Knee

Imagine your knee as a complex hinge. It bends and straightens, but it also needs to stay stable during sudden movements—like when you pivot in soccer, land from a jump in basketball, or even step off a curb the wrong way. That’s where your anterior cruciate ligament (ACL) comes in. It’s one of four major ligaments in the knee, and its job is to prevent your shin bone (tibia) from sliding too far forward and to control rotational stability.

When the ACL tears—whether from a sports injury, a fall, or a car accident—it doesn’t heal on its own. Most people need ACL reconstruction surgery to restore knee function. The surgery typically replaces the damaged ligament with a graft, often taken from your own hamstring, patellar tendon, or sometimes from a donor. But here’s the catch: healing isn’t instant. And if you’re an athlete, weekend warrior, or just someone who loves being active, you’re probably asking: “When can I start jumping after ACL surgery?”

Why the ACL Is So Important for Jumping

Jumping is one of the most demanding movements for your knee. It involves rapid acceleration, deceleration, landing forces up to 5–7 times your body weight, and precise neuromuscular control. Without a strong, stable ACL, your knee can “give way” during landing or change of direction—increasing the risk of re-injury or damage to other structures like the meniscus.

That’s why jumping isn’t just about strength—it’s about timing, balance, coordination, and tissue maturity. You can’t rush it. But you also don’t want to wait too long and lose fitness or confidence. The key is finding the sweet spot between healing and returning to function.

The ACL Recovery Timeline: A Phased Approach

ACL recovery isn’t a straight line. It’s more like climbing a staircase—each step builds on the last. Most surgeons and physical therapists follow a phased rehabilitation protocol, with milestones based on tissue healing, strength, and functional performance. Jumping is typically introduced in the later stages, but the exact timing depends on your individual progress.

Phase 1: Immediate Post-Op (Weeks 0–2)

• Goal: Reduce swelling, regain full knee extension, and start gentle range of motion.
• Mobility: Use crutches if needed. Start heel slides and straight leg raises.
• Jumping? Absolutely not. The graft is at its weakest right after surgery. Any jumping or impact could disrupt healing.

Real talk: I once had a patient, Mark, a 24-year-old basketball player, who tried to “test” his knee with a tiny hop at 10 days post-op. His surgeon was not happy. The graft hadn’t even started integrating. He ended up delaying his rehab by weeks.

Phase 2: Early Strengthening (Weeks 2–6)

• Goal: Build quad and hamstring strength, improve balance, and restore full range of motion.
• Exercises: Mini squats (0–45 degrees), leg presses, hamstring curls, balance drills on a foam pad.
• Jumping? Still a hard no. You might start weight shifts or double-leg balance, but no dynamic movements.

Tip: Use a mirror to check your knee alignment during exercises. You want your knee tracking over your toes—no collapsing inward.

Phase 3: Moderate Strengthening & Neuromuscular Control (Weeks 6–12)

• Goal: Improve strength to at least 70% of your healthy leg, restore single-leg balance, and begin controlled movement.
• Exercises: Step-ups, lunges (shallow), single-leg stands, light resistance band work.
• Jumping? Not yet. But you might start marching in place or double-leg heel raises with light impact.

This is where many people get impatient. You’re feeling better, walking without a limp, maybe even going back to work. But the graft is still healing. The collagen fibers are reorganizing—this takes time.

Phase 4: Dynamic Training (Months 3–6)

• Goal: Build explosive power, improve proprioception, and prepare for sport-specific movements.
• Exercises: Lateral step-overs, cone drills, single-leg hops (very small, controlled), jump rope (light, double-leg).
• Jumping? Possibly—but only with your PT’s approval and under supervision.

This is the “gray zone.” Some people start double-leg jumping at 4 months. Others wait until 5.5 or 6 months. It depends on strength, balance, and how your graft is healing.

Phase 5: Return to Sport (Months 6–9+)

• Goal: Pass functional tests, regain confidence, and safely return to jumping, cutting, and pivoting.
• Exercises: Single-leg jumps, box jumps, plyometrics, sport-specific drills.
• Jumping? Yes—but only if you meet strict criteria.

More on those criteria below. But first: don’t skip the phases. Rushing leads to setbacks. Patience leads to long-term success.

When Can You Start Jumping After ACL Surgery? The Science & Guidelines

So, what’s the official answer to “when can you start jumping after ACL surgery”? The short version: Most experts recommend waiting at least 4 to 6 months—and often longer—before introducing jumping. But it’s not a one-size-fits-all rule.

Why 4–6 Months? The Graft Healing Timeline

After surgery, your body treats the graft like a foreign object. It goes through three key phases:

• Avascular Necrosis (0–4 weeks): The graft loses blood supply and weakens. It can be as weak as 50% of its original strength.
• Revascularization (4–12 weeks): New blood vessels grow into the graft. It starts to strengthen.
• Ligamentization (3–12 months): The graft transforms into a more “natural” ligament-like structure. This is when it gains most of its strength.

Jumping before 4 months puts you at high risk of graft failure. The tissue just isn’t ready to handle landing forces. Even at 5 months, the graft is still maturing. That’s why many surgeons wait until 6 months or later.

Functional Milestones: What You Need to Pass

Jumping isn’t just about time—it’s about performance. Your physical therapist or surgeon will likely require you to meet several benchmarks before allowing jumping:

• Quadriceps strength: At least 80–90% of your healthy leg (measured with isokinetic testing or manual muscle testing).
• Hamstring strength: At least 90% of the opposite side.
• Single-leg balance: Stand on your surgical leg for 30 seconds with eyes closed—no wobbling.

Single-leg hop test: Hop on your surgical leg and compare distance to your healthy leg. You should be within 10–15%.

• No pain or swelling: After exercise, your knee should feel normal—not stiff, hot, or puffy.

Example: Sarah, a 28-year-old volleyball player, hit all her strength goals at 5 months. But her single-leg hop was only 75% of her healthy leg. Her PT held her back from jumping until she improved to 88% at 5.5 months.

Types of Jumps: When to Start Each

Not all jumps are equal. Here’s a general progression:

• Double-leg jumps (light): Start at 4–5 months, only if you’re strong and balanced. Think: small jumps in place, light jump rope.
• Double-leg box jumps (low height): Around 5–6 months. Start with 6-inch boxes, progress to 12–18 inches.
• Single-leg hops (in place): 6+ months. Focus on control, not distance.
• Single-leg forward hops: 6.5–7 months. Measure distance, compare to healthy leg.
• Lateral hops and plyometrics: 7–8 months. Add direction changes, higher intensity.

Tip: Use a jump mat or video analysis to check your landing mechanics. You want soft knees, hips back, and no knee valgus (knee caving in).

Factors That Affect Your Jumping Timeline

While 6 months is a common target, your actual timeline depends on several personal and medical factors. Here’s what can speed you up—or slow you down.

Type of Graft

The graft you use affects healing speed:

• Patellar tendon (bone-patellar tendon-bone): Often considered the “gold standard” for athletes. It tends to heal faster and provide strong fixation. May allow earlier jumping (5–6 months).
• Hamstring tendon (semitendinosus/gracilis): Less donor site pain, but may take longer to regain hamstring strength. Jumping often delayed to 6–7 months.
• Quadriceps tendon: Growing in popularity. Strength returns quickly, but quad atrophy can be an issue. Jumping at 6+ months.
• Allograft (donor graft): Used in older patients or revision surgery. Heals slower. Jumping usually not before 6–9 months.

Note: Graft type isn’t the only factor—but it can influence your surgeon’s caution level.

Age and Activity Level

• Younger athletes (teens to 30s): Often heal faster and are highly motivated. But they’re also more likely to rush. Close monitoring is key.
• Older adults (50+): May have slower healing, more stiffness, and lower activity goals. Jumping might not be a priority, but balance and strength still matter.
• High-level athletes: May return to jumping at 6 months—but only with elite rehab and testing. Weekend warriors might need 7–8 months to build confidence.

Compliance with Rehab

This is huge. I’ve seen patients with identical surgeries have wildly different outcomes based on consistency:

• Do your home exercises daily? Great—you’ll progress faster.
• Skip PT? Ignore swelling? Push too hard? You’ll likely hit a plateau—or worse, re-injure.

Tip: Use a rehab journal. Track your exercises, pain levels, and progress. Share it with your PT. It keeps you accountable and helps your team adjust your plan.

Concurrent Injuries

If you tore your ACL along with your meniscus, MCL, or other structures, recovery takes longer. For example:

• ACL + meniscus repair: Jumping delayed by 1–2 months. Meniscus needs time to heal.
• ACL + MCL sprain: MCL heals slower than ACL. You may need extra time for stability.

Always follow your surgeon’s advice—even if it feels like you’re behind schedule.

How to Safely Introduce Jumping: A Step-by-Step Guide

Once you’re cleared, don’t just start dunking. Introduce jumping progressively to protect your graft and build confidence.

Step 1: Master the Landing

Before you jump, practice landing—without jumping. Stand on one leg and slowly lower into a squat, focusing on:

• Knees over toes (no caving in)
• Hips back (like sitting in a chair)
• Soft, quiet landing

Do this for 2–3 minutes, 2x/day. Use a mirror or record yourself.

Step 2: Start with Mini Jumps

• Double-leg in place: Small hops—just 1–2 inches off the ground. 3 sets of 10. Focus on control, not height.
• Double-leg forward: Jump 6–12 inches forward, land softly. 3 sets of 8.
• Double-leg lateral: Jump side to side. 3 sets of 6 each side.

Do this 2–3 times per week. Stop if you feel pain or instability.

Step 3: Add Height and Complexity

• Box jumps: Start with 6-inch box. Land softly, step down (don’t jump down). Progress to 12–18 inches.
• Single-leg hops: Start in place, then forward. Compare distance to healthy leg.
• Lateral bounds: Jump sideways over a cone or line. Build power and control.

Tip: Film your jumps. Watch for:

• Knee valgus (knee caving in)
• Uneven landing
• Hopping instead of controlled jump

Step 4: Simulate Sport Movements

Once you’re comfortable, add sport-specific drills:

• Basketball: Jump shot drills, defensive slides into jumps.
• Soccer: Heading drills, cutting into jumps.
• Volleyball: Approach jumps, block jumps.

Always warm up first. Include dynamic stretches and activation exercises (glute bridges, leg swings).

Data: Average Jumping Milestones After ACL Surgery

Here’s a summary of common jumping milestones based on clinical studies and rehab protocols. Remember: individual results vary.

Time Post-Op	Jump Type	Typical Criteria	Notes
4–5 months	Double-leg light jumps	Quad strength ≥80%, no swelling, full ROM	Only with PT approval. Focus on form.
5–6 months	Double-leg box jumps (low)	Single-leg hop ≥80%, balance test passed	Start with 6-inch box. Step down.
6–7 months	Single-leg hops (in place)	Strength symmetry ≥90%, no pain	Compare to healthy leg. Record distance.
7–8 months	Single-leg forward/lateral hops	Hop test within 10% of healthy leg	Add direction changes. Monitor fatigue.
8+ months	Sport-specific plyometrics	Pass functional return-to-sport tests	Include cutting, deceleration, and high-intensity jumps.

Final Thoughts: Patience, Progress, and Protection

So, when can you start jumping after ACL surgery? The answer isn’t just a number—it’s a journey. For most people, that journey leads to jumping between 4 and 8 months post-op, but only after meeting strict strength, balance, and functional goals.

Remember: your graft is healing from the inside out. Jumping too early can undo months of hard work. But jumping at the right time—with proper form, strength, and confidence—can help you return to sport stronger than ever.

Stay consistent with your rehab. Celebrate small wins. Trust your medical team. And when you finally land that first jump, you’ll know it was worth the wait. Your knee—and your future self—will thank you.

And hey, if you’re still in the early stages? That’s okay. Healing isn’t a race. It’s a process. One step, one squat, one tiny hop at a time.

Frequently Asked Questions

When can you start jumping after ACL surgery?

Most patients can begin light jumping exercises around 4–6 months post-op, but this depends on individual healing, strength recovery, and surgeon approval. Always follow your physical therapist’s guidance to avoid re-injury.

Is it safe to jump during ACL rehab?

Jumping is generally safe only after your surgeon confirms sufficient graft healing and quadriceps/hamstring strength is restored—usually after the 5-month mark. Premature jumping can compromise the graft and delay recovery.

What are the signs I’m ready to start jumping after ACL surgery?

You’re likely ready when you have full knee range of motion, no swelling, and equal strength in both legs (confirmed by a strength test). Your physical therapist should also approve progression to plyometric drills.

Can jumping too soon after ACL surgery cause re-tear?

Yes, aggressive jumping before the graft fully integrates (typically before 6 months) significantly increases re-tear risk. The ACL needs time to “ligamentize,” so follow your rehab timeline closely.

What type of jumps are best to start with after ACL surgery?

Begin with low-impact, controlled jumps like two-footed mini jumps on a soft surface, progressing to single-leg hops only after mastering stability. Focus on proper form to protect the healing graft.

How long until I can return to sports with jumping after ACL surgery?

Most athletes resume sport-specific jumping and cutting drills at 7–9 months, but full return often takes 9–12 months. Your surgeon and rehab team will assess readiness using functional tests.