Intro
Recovering from ACL surgery isn’t just about waiting—it’s about progressing safely and consistently. Whether you’re just out of surgery or a few weeks into recovery, here’s what you can expect on your journey back to strength.
Week-by-Week Breakdown
Weeks 0–2: Immediate Post-Surgery
- Focus: Reduce swelling, regain knee extension.
- Exercises: Ankle pumps, quad sets, heel slides.
- Tips: Ice regularly, elevate your leg, use crutches as advised.
Weeks 3–6: Early Mobility Phase
- Focus: Begin weight-bearing, improve range of motion.
- Exercises: Glute bridges, stationary cycling, calf raises.
- Tips: Attend physio 2x/week, track your flexion progress.
Weeks 6–12: Strength & Coordination
- Focus: Build muscle back, improve balance and control.
- Exercises: Leg press (light), squats (as tolerated), step-ups.
- Tips: Continue icing post-exercise if swelling remains.
Months 3–6: Return to Functional Movement
- Focus: Build unilateral strength, proprioception.
- Exercises: Single leg deadlifts, light jogging (if cleared).
- Tips: Consider a brace if returning to sport training.
Must-Haves for Recovery
- ACL Rehab Progress Tracker: [Link your product here]
- Foam roller, resistance bands, knee sleeve.
Conclusion
Your ACL journey is unique, but staying consistent with mobility, strength, and patience is the secret weapon. Bookmark this for guidance and motivation along the way.