Your ACL Rehabilitation Roadmap
A proven pathway to maximise your reconstruction and return to peak performance, powered by data and cutting-edge coaching.
Criteria-Based Success: A Marathon, Not a Sprint
This journey is defined by objective criteria. Your unwavering commitment, combined with the expert guidance of our highly skilled and motivated team, is the key to achieving a successful return from surgery and ensuring lasting joint health.
Your new ACL needs time to biologically mature and gain the strength required for competitive sports. Rushing this process significantly increases re-injury risk.
Research shows that waiting at least 9 months and meeting all objective criteria can dramatically lower your chances of a second ACL injury.
Our goal isn’t just to get you back on the field, but to return you to your peak performance, physically capable and mentally confident.
The Roadmap: Six Phases to Recovery
You will progress through each phase only when you meet specific, objective criteria. This ensures your knee is truly ready for the next level of stress.
Before Surgery
Phase 1: Pre-Op Optimisation
Reduce swelling, achieve full knee straightness, and practice contracting your quad muscle. This “pre-hab” is critical for speeding up your post-op recovery.
Watch GuideWeeks 0-2
Phase 2: Immediate Post-Op Care
Protect the graft and control swelling. Adhere strictly to crutches/brace use, maintain full knee straightness, and use tools like NMES to re-activate your quad.
Watch GuideWeeks 2-12
Phase 3: Hypertrophy & Strength
Restore normal walking and build your foundation. Start safe, low-impact strength training (like BFR) to regain muscle size without stressing the new graft.
Watch GuideWeeks 12-24
Phase 4: Agility & Running
Begin controlled running and progress to change-of-direction drills. The focus is on restoring balance and the automatic reactions needed for your sport.
Watch GuideMonths 6-9
Phase 5: Return to Sport Prep
This is the testing phase. Focus on heavy lifting and explosive plyometrics. You must pass a battery of objective tests before you can safely move forward.
Watch GuideMonths 9+
Phase 6: Return to Performance
Gradual, monitored return to team training and full competition. The focus shifts to long-term injury prevention and maintaining peak physical condition.
Watch GuideStrength Testing and Athletic Profiling
We help you understand and get behind the data results of isokinetic and jump testing, running assessments and 3-d biomechanics analysis to make the findings relevant for your rehab plan.
Strength Symmetry Score
We measure the strength of your injured leg compared to your healthy leg. Before returning to competition, the goal is to achieve at least 90% symmetry.
Psychological Readiness
Your confidence is just as important as your strength. We use questionnaires to measure your readiness to return to sport without fear or hesitation.
Plyometric Progression
Higher volume, lower complexity. Foundations.
Maximal effort, high complexity. Match sport demands.
Key Exit Criteria Tests
- Single Hop Power
- Triple Hop Endurance
- Crossover Hop Control
Your Team: A Shared Journey
Your successful return is a collaborative effort. Constant communication between you, your clinical team, and your coaches ensures everyone is aligned on your progress and goals.
You, The Athlete
Provides feedback on pain, confidence, and readiness.
The Clinician
Includes physical therapists and sports physicians/orthopedic surgeons. Monitors healing, provides objective data, and guides medical clearance.
The Coach
Manages training load and guides sport-specific integration.
Ready to Start Your Recovery?
Don’t wait. The success of your ACL journey begins with expert pre-operative care and a committed team. Book your initial assessment today.