An ACL tear is one of the most devastating injuries for athletes—but with proper rehabilitation, 90% of patients return to their sport. The surgery is just step one. Your commitment to physiotherapy determines whether you fully recover or struggle with a weak knee for life.
At Revive, we've guided hundreds of athletes through ACL recovery. This guide shows you exactly what to expect and how to maximize your recovery.
Understanding ACL Reconstruction
The Anterior Cruciate Ligament (ACL) prevents your shin bone from sliding forward and provides rotational stability. When torn, it doesn't heal on its own—surgery reconstructs it using tissue from your hamstring or patellar tendon.
Recovery timeline: 9-12 months for full return to competitive sports. Rushing this process is the #1 cause of re-injury.
Week 1-2: Protection Phase
Primary Goals:
- Control pain and swelling
- Protect the new graft
- Restore full knee extension (straightening)
- "Wake up" your quadriceps muscle
What you'll do:
- Use crutches (gradually reduce weight as tolerated)
- Wear knee brace as prescribed
- Ice 15-20 minutes every 2 hours
- Ankle pumps and quad sets every hour
- Gentle heel slides for knee bending
Red flags: Increased swelling, severe pain, inability to activate quad muscle—contact your physiotherapist immediately.
Week 3-4: Early Mobility
Major milestones:
- Walk without crutches (with doctor approval)
- Achieve 90 degrees of knee flexion
- Minimal swelling
- Good quad muscle control
Exercises added:
- Stationary cycling (low resistance)
- Straight leg raises in all directions
- Partial weight squats
- Standing calf raises
- Balance exercises on stable surface
The most common mistake: progressing too quickly. Your graft needs time to integrate with bone. Patience now prevents re-injury later.
Week 5-8: Building Strength
Focus areas:
- Progressive resistance training
- Proprioception (knowing where your knee is in space)
- Gait (walking pattern) normalization
- Range of motion should be near normal
New exercises:
- Mini squats and wall sits
- Step-ups (start low, progress higher)
- Leg press machine (controlled loading)
- Balance board exercises
- Pool walking/exercises (if available)
Week 9-12: Advanced Strengthening
This phase prepares you for functional activities:
- Single leg squats and lunges
- Resistance band exercises
- Forward/backward walking lunges
- Agility ladder drills (basic patterns)
- Light jogging on treadmill (with approval)
Month 4-6: Return to Function
Criteria to progress:
- At least 80% strength compared to healthy leg
- No pain during exercises
- Good balance and control
- Cleared by surgeon and physiotherapist
Activities:
- Running program (gradually increase distance)
- Jumping and landing mechanics
- Sport-specific drills (non-contact)
- Cutting and pivoting movements
Month 7-12: Return to Sport
Before returning to competitive sports, you must pass:
- Strength tests: 90%+ of healthy leg
- Hop tests: Single leg hop, triple hop, crossover hop
- Agility tests: T-test, shuttle run
- Psychological readiness: Confidence in the knee
How Revive Optimizes Your Recovery
Our ACL rehabilitation protocol includes:
- Individualized exercise progression
- Manual therapy to maintain mobility
- Strength testing every 4 weeks
- Video gait analysis
- Sport-specific training
- Hijama therapy to reduce inflammation and accelerate healing
- Psychological support and return-to-sport counseling
Success Rates & Prevention
With proper rehabilitation:
- 90% return to recreational activities
- 80% return to competitive sports
- Re-injury rate drops to less than 5%
Prevention tips for athletes:
- Proper warm-up and cool-down
- Strength training (especially hamstrings)
- Correct landing and cutting techniques
- Avoid training when fatigued
Book your post-surgical consultation at Revive to ensure optimal ACL recovery with expert guidance every step of the way.
