Recovering from an ACL injury can feel like a big challenge, but with the right plan – and the right support – you can return to doing what you love with confidence and strength. This might mean you require surgical intervention, or you may be able to achieve your goals with a conservative approach. At Whittlesea Physiotherapy, we’re here to guide you through every step of your rehab journey.
Phase 1: Getting Started After Injury or Surgery (Day 0 to ~2-3 weeks)
In the first few weeks post-injury or surgery, the goal is to reduce swelling, restore movement, and start reactivating your muscles.
What to focus on:
● Ice, compression, and elevation to reduce swelling
● Gentle movement exercises like heel slides and knee extensions
● Static (isometric) muscle activation to prevent strength loss
Phase 2: Regaining Strength & Stability (~2-3 weeks to 12 weeks)
As healing progresses, it’s time to strengthen your knee and regain control through structured, safe exercises.
Typical exercises in this phase include (with your Physio’s supervision):
● Squats, lunges, and step-ups to build leg strength
● Balance training (like single-leg stands)
● Low-impact cardio, such as stationary cycling or hydrotherapy
● Hydrotherapy may help reduce pain and improve muscle recovery, and can be commenced once wound dressings have been removed and scars are well healed
Phase 3: Training for Movement and Confidence (12 weeks+)
With your knee stronger and more stable, we’ll focus on movements that mimic everyday tasks and sports.
This includes:
● Single-leg control exercises
● Jumping, landing, and change-of-direction drills
● Techniques like backward running to reduce knee pain and improve performance
These should always be introduced gradually and under the supervision of your physiotherapist to ensure proper form and safety.
Phase 4: Return to Sport or Activity (9-12 months)
Before you’re cleared to return to sport, work, or other high-impact activities, your Physio will assess strength, coordination, and knee confidence.
You’re likely ready if you have:
● No swelling or pain
● Balanced leg strength
● Confidence in movement and agility tasks
Need Help with Your Recovery?
Whether you’re just starting out or getting ready to return to sport, your recovery should be guided by a qualified physiotherapist. Every ACL injury is different, and your rehab should be too.
Reach out to us at Whittlesea Physiotherapy to book an appointment or ask questions – we’re here to help you move well, feel strong, and stay injury-free.