VALD Results

Recommended starting phase (from eval testing)

Enter left and right values in the eval above to get a recommendation.

Private Rehab Roadmap

A 3–4 month return-to-performance process in five phases. Progression is criteria-based — each phase is exited only when the VALD testing and symptom benchmarks are met, not by the calendar alone.

Timeline: ~12–16 weeks
Testing: VALD + symptom response
Threshold: within 5% symmetry
1
2
3
4
5
1

Phase 1 · Weeks 1–2

Site Protection

To support your injury recovery whilst promoting athletic performance

Focus

  • Protect the injured tissue and manage load
  • Control pain and swelling
  • Maintain general fitness and capacity away from the injury site
  • Restore basic range of motion

VALD testing · ACL Reconstruction

  • ForceFrame isometric quad strength: pain-free at 60° and 90° knee flexion
  • Baseline ForceDecks double-leg squat recorded

Exit criteria

  • Pain ≤ 2/10 with daily activities
  • Full (or near-full) passive range of motion
  • Minimal swelling / effusion at rest
  • Tolerates isometric loading at the injured site without symptom flare
2

Phase 2 · Weeks 3–6

Load Introduction

To develop local tissue capacity, key lift patterns and return to run concepts

Focus

  • Progressive loading of the injured tissue
  • Introduce key lift patterns (squat, hinge, push, pull)
  • Reintroduce low-level plyometric and running concepts
  • Build work capacity in the gym

VALD testing · ACL Reconstruction

  • ForceFrame isometric quad peak force within 20% of uninvolved side
  • ForceDecks single-leg squat: tolerates bodyweight with good control

Exit criteria

  • Tolerates low-level plyometrics (pogos, submax hops) with ≤ 2/10 pain
  • Walk–jog intervals completed without next-day symptom reaction
  • Symptoms stable or improving week to week
3

Phase 3 · Weeks 7–10

Strength Accumulation

To develop hypertrophy, max strength and build running volume

Focus

  • Hypertrophy and maximal strength blocks
  • Progressive running volume and intensity
  • Single-leg strength and rate of force development
  • Continued VALD monitoring of strength and asymmetry

VALD testing · ACL Reconstruction

  • ForceFrame isometric quad & hamstring peak force within 5% of uninvolved side
  • ForceDecks single-leg countermovement jump: jump height asymmetry ≤ 5%
  • NordBord eccentric hamstring strength within 5% of uninvolved side

Exit criteria

  • Continuous running at moderate intensity without symptom flare
  • Pain ≤ 2/10 during and 24h after sessions
4

Phase 4 · Weeks 11–14

Training Integration

Consolidation of physical profile and reintegration back to training

Focus

  • Return to full team / sport training with modifications
  • High-speed running and change of direction exposure
  • Sport-specific power and reactive strength
  • Build confidence under fatigue

VALD testing · ACL Reconstruction

  • ForceDecks single-leg hop / CMJ: all metrics within 5% of uninvolved side or pre-injury baseline
  • ForceDecks drop jump: reactive strength index within 5%
  • Quad strength at or above pre-injury baseline

Exit criteria

  • Completes full training sessions (including high-speed running) without restriction
  • No symptom reaction during or the day after training
  • Psychological readiness: confident to train at full intensity
5

Phase 5 · Weeks 15–16+

Return to Performance

Returning to competition whilst hunting untapped athletic potential

Focus

  • Graduated return to competition minutes
  • Ongoing strength maintenance alongside competition
  • Periodic VALD re-testing to monitor readiness and fatigue
  • Long-term athletic development beyond the injury

VALD testing · ACL Reconstruction

  • All ForceDecks and ForceFrame metrics within 5% of uninvolved side and at/above pre-injury baseline
  • Periodic re-test scheduled to monitor fatigue and readiness through competition

Exit criteria

  • Completes competition at required intensity without symptoms
  • No recurrence of symptoms across consecutive weeks of full load
  • Athlete and clinician agree on full clearance