Specialist Sports Therapist

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Specialist Sports Therapist

Sports Therapist

13/01/2026

Why ACLers get it wrong from day one

A good house needs foundations.
 You can’t put the roof on before the walls are built.

But I see it every day:

ACLers running without full extension.
 ACLers doing exercises because it’s “X months post-op”.
 ACLers following plans that were never built for their knee.

And here’s the hard part ACLers are vulnerable.
 When you’re desperate for progress or reassurance, you’ll listen to anyone who sounds confident. Social media. Recovery hubs.

If you’ve never been in that position, you might not relate.
 But when you’re at breaking point, you genuinely don’t know what’s right or wrong anymore.
I do.
 Because I was one.
 And because my DMs are full of people asking for help every single day.

The first real change comes when you recognise:
 this isn’t right and my rehab needs to be based on my knee and my progress, not random timelines.

The minute you do that, it’s like winning the lottery.
 Your knee starts to calm down.
 You trust it more.
 And for the first time, you can actually see light at the end of the tunnel.

I’m fully booked and can’t take on new 1-1 patients at the moment (with only rare second opinions available).
 So I built my Complete ACL Recovery Guide to plug that gap.

It gives you the foundations to rebuild properly:
 – Coming off crutches
 – Regaining extension and flexion
 – Return-to-run testing
 – Structured running progression
 – Full gym and home programmes
 – You only progress once you pass testing

I’m still on hand if you need me. & much, much more ( pre surgery prep etc etc )
 One-off cost: £125.

Comment ACL GUIDE for the link.

12/01/2026

I set out all those years ago one dream one mission " better ACL rehab that's affordable worldwide "

Never did I think I would achieve it, and reading messages like this I think we might just be doing it?

When I look on the map of the were the ACL guide Is... there is only a handful of countries that the ACL guide isn't it.

I think I'm quite proud of this, and even prouder of you all getting after your rehab.

11/01/2026

Why does ACL rehab go so badly wrong?

It’s nothing short of a fact that a lot of ACL rehab is being butchered.
 And no that’s not all down to social media “ACL experts”.

Some of it starts before surgery.
 Too many people go into ACL surgery thinking it’s the fix.

I get why.
 It’s often explained that way.

But surgery isn’t the solution it’s the starting point.
 What usually isn’t made clear enough is that ACL surgery commits you to around 12 months of proper, high-quality rehab, and that rehab will impact your life far more than the operation itself.

I know how tough that is.
 I’ve been through it personally, and I rehab ACLs every single day from straightforward recoveries to very complex knees.

The first thing you can do to stop your rehab going wrong is to make sure you’re doing the right rehab for your knee.

Not guessing.
 Not following timelines.
 Not copying someone else’s programme.

I’m fully booked and I can’t rehab anyone through DMs so I built a step-by-step ACL plan based on testing and your knee.

No guessing.
 No timelines.

Complete ACL Recovery Guide linked in bio.
 Comment ACL GUIDE for the link.

09/01/2026

Gone are the days where you go to the pub and say, “Who’s your physio? I’ve got ACL surgery coming up,” and get a solid recommendation like that.

That world doesn’t really exist anymore.
Not all physios are ACL specialists and honestly, with ACL rehab, I do think you need to be.
So people do what makes sense now.
 They scroll online. They take people at face value. They trust confidence, followers, and good marketing.
And they get burned.

This post isn’t about paranoia.
 It’s about awareness.

Because I see this all day long in my DMs screenshots of pressured messages, sales calls that didn’t feel right, thousands spent with no progress to show for it.

So here’s how to avoid that happening to you.

Not to scare you.
 Not to sell to you.

But because ACL rehab is hard enough
 without being taken advantage of when you’re vulnerable.
Save it.
 Share it with someone post-ACL.
 Part 1 and 2 matter together.

08/01/2026

If you were really, really honest with yourself…

A random stranger scrolling your account, noticing your knee brace, then messaging you  that’s weird.

If someone knocked on your door and said: “Hey love, I saw you in the supermarket with a brace on… how’s your knee? Can I come in and have a chat?”

You’d think they were a stalker.
 You definitely wouldn’t let them into your house.

Yet when an “ACL expert” does the same thing online targets you, pays someone overseas pennies to message you, gets you on a call they’re paid commission for suddenly it’s normal?

It’s not.

It’s unethical.
 It’s morally wrong.
 And it’s happening every single day.

So many of you end up in my DMs saying: “I’ve paid thousands to this coach and got nowhere with my knee… can you help?”
This post is about awareness.
 Nothing more.
Part 2 is coming.

And before any ACL “coach” jumps in saying this is unfair or defamatory I have hundreds of screenshots and voice notes of exactly this happening.

07/01/2026

Comment ski fit for my ski fitness and injury prevention guide link.

Every single year… people go skiing then message me:
 “Tilly… my legs were DONE on day one, what can I do?”

And honestly? Other than poutine, hot baths + pure survival… not much.

Because most people forget the before you ski bit actually getting ski fit.
 Not Instagram ski-fit… real strength, real loading, real prep.

These exercises aren’t going to stop an ACL from going missing halfway down Val Thorens you need way more strength work for that but they will help reduce those brutal post-ski aches and help your legs feel a bit more alive on day two.

Do them before you go.
 Your quads will thank you.
 Your future self will thank you.

And yes… the last exercise is for the crutches you’ll inevitably drop 👍

Comment " skit fit " for my complete ski fitness & injury prevention guide £24.99

06/01/2026

Will you need a brace after ACL surgery?

The honest answer is: yes and no.

Some people don’t need one at all.
 Others absolutely do.

It depends on:
 – Whether you’ve had a meniscal repair
 – Whether more than one ligament was involved
 – How stable your knee is
 – And exactly what your surgeon did during surgery

And here’s the part I genuinely struggle to understand:

You trusted your surgeon and surgical team to keep you alive during surgery.
 But when it comes to brace advice, people ask Facebook.
 Or take a brace off because someone else said they did.
 Or buy one because a stranger online recommended it.

That disconnect matters.

Braces aren’t good or bad they’re context-specific.
 Used properly, they can protect healing tissue.
 Used unnecessarily, they can slow progress and knock confidence.

This decision should be based on your knee and your surgery not someone else’s recovery.

If you want clear, no-nonsense ACL rehab info without the noise, follow along this is what I deal with every day.

02/01/2026

Struggling to walk down stairs after ACL surgery? Or just have painful knees when using stairs....

This might be why 👇

Eccentric strength = controlling movement while the muscle lengthens.

Think: lowering yourself slowly down stairs or landing from a jump.

If that’s tough right now, your knee probably can’t load eccentrically yet and that’s a problem.

ACL injuries often happen when you’re decelerating, so rebuilding this is non-negotiable.

Not just for stairs… but for running, jumping, and changing direction again.

I’m sharing 3 simple exercises to help you rebuild it.

Try them and let me know how they feel!

💬 Found this useful? Follow for more.

📲 Want my full ACL rehab plan from surgery to sport?

Comment “ACL guide” and I’ll send you the link.

Address

Spalding

Telephone

+447824367171

Website

https://specialistsportstherapy.co.uk/, https://specialistsportstherapy.co.uk/product/complete-acl-recovery-guide/

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