10/03/2026
RP9 ACL Rehab System.
PHASE 1: The Reset Phase
I use a 9-phase system (RP9) to guide ACL clients from surgery all the way back to sport. But before we talk strength, jumping or cutting… we need to reset the knee first.
After ACL surgery the knee is irritated, swollen and the quad muscle basically goes offline.
If you skip this phase and rush ahead, the knee usually fights you the whole rehab process.
So Phase 1 is about CARE.
C – Calm the knee
Reduce swelling and irritation so the joint can actually move and accept load.
A – Achieve full extension
Getting the knee completely straight early is critical for normal walking and long-term knee health.
R – Reignite the quad
The quad shuts down after surgery. We need to wake it back up so it can support the knee again.
E – Establish normal walking
Before strength training or running, we need a smooth, confident walking pattern.
This phase might sound simple… but it sets the foundation for everything that follows.
If the knee is quiet, straight, the quad is firing and you’re walking normally…
you’re ready to actually start building a knee that can perform again.
Over the next few posts I’ll break down all 9 phases of the RP9 system that take ACL athletes from:
👉 Post-op knee
👉 Strong knee
👉 Explosive knee
👉 Game-ready knee
If you’re going through ACL rehab right now, follow along so you don’t miss the next phases.
And if you want help building a knee that’s ready to cut, pivot and compete again, send me a DM with the word “ACL”.
