Recovering Strong: Your Comprehensive Guide to ACL Tear Rehabilitation

By Kayden Wu (M. physio) 


An Anterior Cruciate Ligament (ACL) tear is one of the most common sports-related injuries, especially prevalent in activities that involve sudden stops, pivoting, or jumping. Whether you’re a professional athlete or an active individual, an ACL tear can be a devastating setback. In this comprehensive guide, we will explore the intricacies of ACL tears, the importance of seeking proper rehabilitation, and how our clinic can help you recover strong and get back to doing what you love.  

Section A: Understanding the ACL Tear  

The ACL is a crucial ligament in the knee, responsible for maintaining stability and preventing excessive forward movement of the shin bone relative to the thigh bone. It is a dense band of tissue that runs diagonally across the knee joint, connecting the femur to the tibia.  

Common Causes and Risk Factors: 

ACL tears often occur during sports that involve high-impact activities, such as soccer, basketball, football, and skiing. Sudden deceleration, abrupt changes in direction, or landing improperly can put tremendous stress on the ligament, resulting in a tear. Additionally, certain risk factors, such as female gender, prior knee injuries, and genetic predisposition, may increase the likelihood of ACL tears. 

Typical Symptoms: 

After an ACL tear, individuals may experience immediate swelling, pain, and a sense of instability in the knee. Walking or weight-bearing may be difficult, and the knee might give out during physical activity. 

Diagnostic Process: 

A thorough physical examination by a medical professional, along with a patient’s history of the injury, can provide valuable insights into the condition. However, to confirm an ACL tear and assess its severity, advanced imaging techniques like Magnetic Resonance Imaging (MRI) scans are often employed. An accurate diagnosis is vital for planning appropriate treatment and rehabilitation strategies. 

Importance of Seeking Professional Medical Guidance with Compassion: 

* Promptly seeking professional medical treatment for an ACL tear is crucial to prevent complications and aid in the rehabilitation process, as ACL is a primary stabiliser.  

* Skilled physical therapists or sports medicine specialists provide expert guidance, addressing mental barriers and ensuring the rehab stays on track. 

* With their knowledge of ACL injuries, professionals can tailor training goals for each stage and provide appropriate precautions for safe and efficient progress 

Section B: The Importance of Prehabilitation and Rehabilitation 

Prehabilitation preparing the knee for surgery and optimizing the chances of successful recovery and. Engaging in prehabilitation exercises can help reduce inflammation, maintain knee strength, familiarise with upcoming rehabilitation journey and improve overall knee function before undergoing ACL reconstruction surgery. 

An ACL tear is not a one-time surgery fix; it requires ongoing attention. Surgery isn’t always the primary focus of ACL recovery, and sometimes it may not even be necessary. Let’s have a conversation to determine the best treatment option for you. However, rehabilitation remains the essential process for everyone with an ACL tear. 

Rehabilitation following ACL surgery is a critical phase in the recovery process. It aims to restore knee function to enable a safe return to sports and daily activities. Proper rehabilitation not only aids in the healing process but also plays a significant role in preventing long-term complications, such as osteoarthritis and recurrent injuries.  

Section C: Customized Rehabilitation Programs  

At our clinic, we understand that each individual’s journey to recovery is unique. Everyone has different baseline fitness levels, function goals, and specific sports requirements. Additionally, post-surgery, individuals may experience varying symptoms, such as weird sensations inside the knee, pain around the patella, or clicking sensations during movement. Customized rehabilitation plans are essential to address these individual differences effectively. 

Our team of experienced physical therapists and strength and conditioning trainers works closely with each patient to design personalized rehabilitation programs. These programs are tailored to meet specific needs, accommodate potential challenges, and ensure a smooth recovery process. Maintaining a certain level of flexibility while adhering to the rehabilitation protocol is essential for a safe and efficient recovery. 

 Section D: Stages of ACL Tear Rehabilitation 

The rehabilitation journey following an ACL tear is typically divided into several stages, each with its focus and objectives: 

 1. Prehab: 

Before surgery, the primary goals are to calm the knee down, prepare for the operation, and maintain quadriceps strength without pushing too hard. This sets the foundation for post-operative rehabilitation and ensures that energy reserves are available for training after surgery.  

2. Post-op: 

In the initial 0-2 weeks after surgery, the focus is on reducing swelling, increasing knee range of motion, and activating the quadriceps.   

3. Strength and Neuromuscular Control: 

This phase, lasting from around 3 weeks to 12 weeks post-op, aims to address the weakness in the leg muscles and build knee stability and balance. It forms the fundamental basis for regaining leg function and preparing for a return to sports. Consistency in exercises and maintenance of leg strength are essential even after the initial 12 weeks. 

4. Jumping, Landing, and Pivoting: 

Around 3 months post-op and onwards, this stage focuses on mastering proper techniques to prevent re-injury. This part of the rehabilitation is highly individualized based on the specific activity an individual is attempting to return to.  

5. Return to Sports: 

Periodic testing is conducted every 3 months to assess progress. On-field sessions begin approximately 6 months post-op, depending on the test results, to familiarize individuals with the skills required to return to their respective sports. The timeline for a safe return to sports can vary, with most individuals returning around 1 year post-op, contingent on testing outcomes and individual progress. 

Section E: Tips for Successful Rehabilitation 

 – Dedication, commitment, and patience are crucial for a successful ACL tear rehabilitation journey. 

– Consistency in exercise performance and lifestyle adjustments is essential for optimal results. 

– Open communication with the physiotherapist plays a significant role in the recovery process. 

– Realistic expectations are vital as returning to activities may differ from the pre-injury level. 

– The rehabilitation team will work diligently to help you achieve your goals. 

 Section F: Patient Success Stories 

Inspiring stories of patients who have successfully recovered from ACL tears through our rehabilitation programs serve as a testament to the effectiveness of our approach. These stories highlight the determination, hard work, and support our patients received during their journey towards recovery.  

Section G: How to Get Started 

We understand the challenges of ACL tear rehabilitation and are committed to providing the most up-to-date and progressive protocols to facilitate a safe and effective return to your favorite activities. To get started, simply schedule an appointment at our clinic. Our friendly staff will guide you through the process and address any questions or concerns you may have.  


An ACL tear is undoubtedly a setback, but with proper rehabilitation and expert guidance, you can recover strong and get back to the activities you love. Seeking professional help, engaging in prehab, and following a tailored rehabilitation program are essential components of a successful recovery. At our clinic, we are dedicated to supporting you every step of the way, and our patient success stories attest to the effectiveness of our approach. Take the first step towards a strong and successful recovery by booking an appointment today. 

2. Recovering from Jumper’s Knee: A Comprehensive Guide to Rehabilitation and Return to the Game 

By Kayden Wu (M. physio) 

Understanding Jumper’s Knee  

Jumper’s knee, medically known as patellar tendinopathy, is a common overuse injury that primarily affects athletes involved in jumping sports. It is characterized by pain, tenderness, and swelling around the patellar tendon, which connects the kneecap to the shinbone. The repetitive strain placed on the tendon during jumping and landing motions leads to micro tears and degeneration, causing discomfort and hindering performance. 

Jumper’s knee is a prevalent condition among athletes engaged in sports that require repetitive jumping and landing movements, such as basketball, volleyball, and high jump. It is most seen in individuals involved in high-impact activities, for example, frequent jumping, abrupt changes in direction, and the explosive nature of the sport that put significant stress on the knees. 

The symptoms of jumper’s knee typically develop gradually over time. Athletes may initially experience a mild ache or stiffness around the patellar tendon, which worsens during physical activity and may subside with rest. As the condition progresses, the pain becomes more persistent and intense, interfering with training, performance, and daily activities. The affected area may also become tender to touch, and swelling can be observed in some cases. 

Treatment Principles for Jumper’s Knee Rehabilitation 

When it comes to rehabilitating jumper’s knee, several fundamental principles guide the treatment process. These principles aim to alleviate pain, promote healing, and gradually restore strength and function to the affected knee. By following these principles, athletes can optimize their recovery and minimize the risk of recurrent or chronic symptoms. The key treatment principles include: 

1. Deloading and Load Management:  
In the early phase, especially when the knee is experiencing extreme pain, deloading becomes crucial. Deloading involves reducing the intensity, frequency, or duration of basketball activities to provide the injured tissue with a chance to heal while still maintaining some level of stimulus. During this period, it is important to minimize stress on the knee and allow for proper recovery. Rest may be necessary initially, followed by a gradual reintroduction of activity as pain subsides and healing progresses. A careful balance between rest and controlled exercise is essential to prevent deconditioning while promoting tissue healing. 

2. Pain Management:  

Pain management strategies play a crucial role in the rehabilitation of jumper’s knee. Applying ice packs and using compression wraps can help reduce pain and inflammation, particularly during the early phase when pain is at its peak. These techniques should be applied regularly and as recommended by a healthcare professional or physical therapist. It is important to note that the use of non-steroidal anti-inflammatory drugs (NSAIDs) for pain relief is debatable and should be approached cautiously, as they may interfere with the healing process. Working closely with a healthcare professional or physical therapist is essential to effectively manage pain and adjust the treatment plan accordingly. 

3. Hip and Ankle Strengthening:  

In the early phase of jumper’s knee rehabilitation, especially when the knee is too painful for movement, focusing on hip and ankle strengthening exercises can provide significant benefits. Strengthening the hip abductors, external rotators, ankle dorsiflexors, and calf muscles helps to offload excessive stress from the knee joint. By improving the strength and stability of these surrounding muscles, athletes can promote better load distribution and reduce strain on the patellar tendon. Specific exercises such as side plank, clamshells, hip thrusts, and calf raises can be included to target these areas effectively. A physical therapist can provide guidance and ensure proper technique and progression of exercises based on individual needs. 

4. Flexibility and Stretching: 

Incorporating stretching exercises that focus on the quadriceps, hamstrings, calves, and hip flexors is important throughout the rehabilitation process. Stretching helps maintain flexibility and range of motion without placing excessive stress on the knee joint. During the early phase, gentle stretching techniques should be employed to avoid exacerbating the pain or causing discomfort. It is crucial to prioritize proper form and avoid any movements that cause pain. A physical therapist can provide specific stretching exercises and guidance on their proper execution. 

Rehab Planning for Jumper’s Knee 

Developing a well-structured rehabilitation plan is crucial for effectively managing jumper’s knee. The program should progress through distinct phases, considering the severity of the injury, pain levels, and individual capabilities. Each phase of the rehab plan should be tailored to the athlete’s specific needs and closely monitored to ensure appropriate progression and optimal outcomes. The following outlines an example of a comprehensive rehab plan: 

1. Early Phase:  

During the early phase of rehabilitation, when the knee is experiencing extreme pain, the primary focus is reducing pain, inflammation, and promoting tissue healing. Low-intensity exercises are introduced to maintain cardiovascular fitness without placing excessive stress on the knee. These may include stationary cycling or swimming. Isometric knee strengthening exercises, hip, and ankle exercises such as wall sit, side plank, and calf raise, is also initiated to promote muscle activation, and overall lower limb stability, and reduce stress on the knee 

2. Moderate Phase: 

As pain and inflammation subside, the rehab plan progresses to include more challenging exercises. This phase also involves gradually increasing the intensity of knee strengthening exercises, such as leg presses, step-ups, and squats. The goal is to improve muscle strength and endurance around the knee joint. Once sufficient strength and stability have been achieved, plyometric exercises are introduced. Plyometrics involve rapid stretching and contracting of muscles to improve power, coordination, and explosive strength. Examples of plyometric exercises for jumper’s knee may include box jumps, box landings, and assisted hops. These exercises help simulate the demands of sports-specific movements and prepare the knee for the high-intensity actions required in practice. It is important to note that in this phase, the intensity of plyometric exercises should be low, and the focus should be on performing proper jumping techniques to minimize stress on the knee. 

3. Advanced Phase: 

In this phase, more dynamic exercises are introduced, focusing on single-leg plyometric exercises and more ports-specific movement training. Single-leg squats, lateral hops, and single-leg jumps are examples of plyometric exercises that help improve power, coordination, and agility. Advanced movements, such as cutting, pivoting, and jumping, are incorporated to simulate game-specific scenarios. The intensity and complexity of these exercises are gradually increased over time to further challenge the knee and prepare the athlete for a safe return to activities. Proper technique, controlled progression, and close monitoring of pain and discomfort are vital during this phase. 

Throughout each phase of the rehabilitation plan, it is important to regularly monitor pain levels, knee condition, progress, and adapt the plan accordingly. Regular check-ins with a healthcare professional or physical therapist are essential for guidance, assessment, and adjustment of the rehabilitation program. The duration of each phase may vary depending on the individual’s progress and response to treatment. 


A well-structured rehab plan for jumper’s knee should progress through distinct phases, starting with low-intensity exercises and isometric knee strengthening in the early phase. Hip and ankle strengthening exercises are introduced in the early phase to improve overall lower limb stability. Gradually, knee strengthening exercises and plyometric exercises are incorporated, followed by basketball-specific movement training in the advanced phase. Monitoring progress and seeking professional guidance throughout the rehab process ensures a safe and effective recovery, preparing the basketball player for a successful return to the game. By following these treatment principles and a comprehensive rehab plan, athletes can optimize their recovery and minimize the risk of future injuries. 

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