ACL Recovery Guidelines

Adam Gaunt
7 days ago
2 min read

Updated: 4 days ago

Here's an overview of my ACL Recovery Guidelines document.

ACL Recovery Guidelines: Your Roadmap to a Strong Comeback.

Introduction

An anterior cruciate ligament (ACL) injury is one of the most challenging setbacks for athletes and active individuals. Recovery is not just about healing—it’s about regaining strength, stability, and confidence. Whether you’ve undergone surgery or opted for conservative management, following structured guidelines is key to a successful return to sport and daily life.

Why ACL Recovery Guidelines Matter.

ACL injuries affect knee stability, making activities like running, jumping, and pivoting difficult. Without proper rehabilitation, you risk chronic instability and early osteoarthritis. Recovery typically spans 9 months, but timelines are often much longer than this, with a focus on quality over quantity.

With longer rehabilitation, there is typically less chance of re-injury.

Phases of ACL Rehabilitation

1. Readiness Phase (Pre-Surgery)

Goals: Reduce swelling, restore range of motion, and strengthen muscles.
Tips: Heavy leg press, high rep leg extensions, maximal hamstring work.
Why: A strong, flexible, mobile knee before surgery speeds up recovery.

2. Restore Phase (Weeks 0–6 Post-Surgery)

Focus: Protect the graft, manage pain and swelling, regain knee extension.
Exercises: Ankle pumps, passive knee extension, quad sets.
Milestones: Walking without crutches and full extension by week 6.

3. Rebuild Phase (Weeks 6–12)

Goals: Strengthen quadriceps and hamstrings, improve balance.
Exercises: Leg presses, hamstring curls, stationary bike.
Key Tip: Prioritise high intensity actions and proprioception to get the brain in gear.

4. Recondition Phase (Months 3–6)

Focus: Dynamic movements like hopping, bounding, and agility drills.
Exercises: Lunges, plyometrics, single-leg loading.
Why: Prepares for those sport specific positions that are most risky.

5. Return Phase (Months 6–9+)

Goal: Gradual exposure to sport with functional testing.
Checklist: Strength symmetry, no pain/swelling, psychological readiness.
Test: We must hit all test markers before returning to play.

Best Practices for ACL Recovery

Criterion-Based Progression: Move forward based on meeting goals, not just time.
Consistency: Stick to your rehab plan—skipping sessions delays recovery.
Psychological Support: Mental resilience is as important as physical strength.
Nutrition: Adequate protein and anti-inflammatory foods aid healing and restore muscle bulk..

ACL Recovery Timeline at a Glance

Weeks 0–2: Pain and swelling control, gentle mobility.

Weeks 3–6: Range of motion and basic strength.

Weeks 6–12: Progressive strengthening and balance.

Months 3–6: Dynamic drills and agility.

Months 6–9+: Return to sport readiness.