The ACL Rehab Guy

20/05/2025

14/01/2025

👈 & Comment “KNEE” and I’ll send you my FREE ACL strength guide on how to get your quad strength back.

Lost the spring in your step after ACL injury?  

The biggest reason athletes don’t return to sport is a lack of confidence,

But when we look closer this is often followed by a feeling of weakness, loss of explosiveness or a feeling that “my leg just isn’t what it used to be”

When I hear that I ask 3 questions

❌ What are your quad strength scores?   

❌ Are you completing a structured plyometrics training plan?

❌ And if so are you doing more than just a few box jumps and hops ?

The last thing to come back after ACL injury is your explosiveness.. but we know not fully restoring it, is putting your knee at risk when returning to the high speed change of direction movements in sport.

But ACL rehab can be overwhelming

❌ How do I fit these into my program?  

❌ Which exercises should I do?

❌ How do I safely progress them?

Are all questions I’m regularly asked.

The answer is, there is no magic “best” plyometric exercise..

Everyone needs different exercises at different times based on your individual recovery phase and goals

So if you feel like you’re randomly trying to add jumping exercises into your rehab from Instagram videos, you’re probably missing something. And right now you really have two options

1. Continue with the uncertainty and unstructured plan - IE stay in the same place, never returning to the same active lifestyle you love

OR

2. Take control of your rehab moving into the summer, get a rock solid support team, a structured, individualised plan and specific targets you can work towards and smash so you can have confidence you’re safe to return to your best!

And option #2 I can help with

I’ve already helped 150+ ACLers in the past 3 years

So if you are determined to return to the sports or activities you love in the next 12 months click the link in my bio to find out how we can work together to make that happen



RP: 👏👏👏

22/12/2024

All I ever wanted was big quads again🥲 👈 Follow

Remember quads are King in ACL Rehab. Weak quads are The one of the biggest predictors of poor outcomes after ACL injury.

Seeing your quad muscle shrink before your eyes can be soul destroying for any injured athlete.

Regaining your quad size and strength is crucial whatever stage of the recovery you are currently in!

So why do so many people struggle for months and even years and never get their quads back!?

It’s likely they are not following some of the most important principles when training their quads!

We recently had an athlete who joined our program months out from ACL surgery, he was dealing with daily pain and weakness and didn’t know what to do.

He worked closely with our physio and strength and conditioning specialists to understand the root cause of his pain and lack of success.

Fast forward 3 months later, and he tripled his quad strength lifting a massive 90kg on a single leg leg extension machine. 🤯🤯🤯

We discussed with him the exact reason for his pain and created a world class rehab/strength and conditioning program for him to help him pack on muscle and get back to his best.

If you want to find out exactly what you need to do to abolish your knee pain and pack on muscle after ACL injury, DM me “quad strength” and I’ll run you through how we can help.

18/12/2024

We’ve coached hundreds of athletes with ACL injuries over the past six years and it’s become apparent that to truly succeed with returning to sport, (with rock solid confidence and a massively reduced risk of re-tear)...

…you need

✅ A specialist support team (not a generalist physio that sees 1 ACL a year)

✅A structured, progressive plan (not a generic sheet of exercises that barely gets updated once a month)

✅ Clear strength and power targets you should be working towards (so that you know when you are safe to return to jumping, running and sport)

And if you don’t have these 3 things locked into your rehab it’s going to be a long possibly never-ending road

…confidence will be low and re-injury risk will be high when returning to demanding activities.

I’m talking from straight-up experience here. Being in the trenches with ACL injured athletes day in and day out solving the constant ups and downs of ACL recovery.

So trust me - there’s no other way around it (I’ve looked)

Are you fed up with the uncertainty, generic advice and the unstructured plan? - the BS that’s stopping you from progressing and returning to the same active lifestyle you love.

It’s time to take control of your rehab going into 2025, get a rock solid support team, a structured, achievable plan and specific targets you can work towards (and smash) so you can have rock solid confidence you’re safe to return to your best!

If that’s what you want, I can help.

We’ve already helped 200+ ACLers in the past 5 years with this exact problem.

If you want a rock solid plan to get you back to the sports you love DM me “INTERESTED” now to find out more now. We’ve only 3 spots remaining!

06/12/2024

It’s never too early…

But luckily for you, Christmas just came early. I’ve recorded a free guide called

“How to get rid of knee pain and build the strongest legs of your life!”

Comment “Knee” below and I’ll send it right over!



RP: laurenthephysio

15/10/2024

One of the biggest reasons athletes don’t return to sport after ACL is feeling lost on their journey.

There’s so much information out there, but what is right for you? Based on your injury, stage of recovery and sport you’re returning to?

You may be doing your physio exercises and making some progress.. but also like there is no roadmap, how to safely get back to the sports and active lifestyle you love, with the people you love and with full confidence

ACL rehab can be overwhelming, some of the questions ACLers ask me..

❌ How do I know I’m doing everything possible to get back to the sport I love?

❌ How do I do reduce my risk of re-injury?

❌ How do I know when I’m safe to progress to jumping, running and most importantly sport?

It’s crucial to know the answers to these questions.. and that’s exactly how our client Alex felt before joining our program.

His physio had just told him “go and get strong” and left him to figure it out on his own.

Alex knew that wasn’t going to be enough..

And so for the past 9 months Alex has had

✅ A personal ACL coach, to check in, to guide and to plan every stage of his recovery.

✅ A clear training, plan that was adjusted to his needs and progressed quickly

✅ A clear roadmap, with testing, data to build his confidence and massively reduce risk of injury

Result? 10x improvement in results and he’s now played 2 seasons as a striker scoring goals, doing the things he love with full confidence.

If you’re fed up with the generic support, lack of clarity on the plan and you want to work with us to get back to the things you love DM me INTERESTED now to find out more

03/09/2024

It’s no secret that the journey from ACL injury to recovery can feel like an uphill battle…

The injury is sudden and overwhelming…

The pain hits hard…

And as if things weren’t bad enough…

It leaves you sidelined from the sport you love.

I’ve seen firsthand the fear and frustration that comes with an ACL injury.

It’s not only about the physical pain…

It’s about the mental toll it takes.

The uncertainty of when, or if, you’ll ever get back to competing in your sport…

Or even just moving normally again.

But let me tell you one vital piece of information…

You’re not alone in this…

At least you don’t have to be 🤝

Here’s where ACL Rehab Online stands out from everything you have already considered…

We’re not just here to help you recover…

We’re here to get you back out there more confident and stronger than ever before.

The unique approach of ACL Rehab Online is tailored to your needs…

Focusing not only on rehabilitation but also on building strength, resilience, and confidence.

If we start working together now…

There is every possibility that by the time the season for your sport comes back around

Say in 6-9 months…

You will be out there with the rest of your tribe.

If you are serious about your rehabilitation, there is no better option available to you…

Get in touch, let’s chat and start your road to recovery together 🫡

06/08/2024

Remember to run your own race, your knee, your goals, and your recovery are all unique.

Follow for more ACL Recovery tips.

With a solid plan that’s individualised to what you need you can rebuild back better

04/08/2024

Body weight calf raises are not enough! Follow for more ACL tips!🎯

Get some load on the bar. 💪

Want to feel confident and powerful in your legs again?

Click the link in bio to apply for 1-1 ACL Rehab Coaching.

We’ll give you everything you need to build the strength and confidence back into your legs so you can do the things you love!!🏋️⛹🏽🏄🏼‍♂️🏂🤾🏿‍♀️

30/07/2024

Are you focusing on the right things in your ACL Rehab?

Click the link in my bio if you would like to remove the guesswork from your ACL recovery and get a clear plan back to the things you love

26/07/2024

So many athletes I talk to, are so fed up of having to do this..

Sometimes when you don’t have a clear plan given to you, Instagram and Dr Google is all the support you have.

Unfortunately, it isn’t going to do the trick.

There are many pieces to the puzzle of ACL rehab. And each one is unique to your body and your injury.

We often realise,

I need to get stronger and build muscle

I need to do jumping and plyometric exercises

I need to return to running, sprinting and change of direction

And I need to return to sport without knee pain, performing well and most importantly without re-injuring my knee!

but I don’t know how TF to piece these pieces of the puzzle together!

Especially into a realistic and progressive program that actually sees results!!”😓

This is exactly why I created ACL Rehab Online.

To remove the guesswork, to give you a clear structured program, and also to give you a support team, to work closely with you 1-1 to really understand what you need and to help you work through the plan at the right pace and intensity.

This is not traditional physio, this is a service created exclusively to solve the problems that ACL injured athletes have have told us they’re facing. It provides everything you need from injury or surgery right through to return to high performance. (Excluding the surgery itself lol)

If you want something really tailored to what you need, to build the strongest legs of your life and get rock solid confidence back in your knee, click the link in my bio and book a call to speak with me about how we may be able to help.

11/07/2024

Remember quads are King in ACL Rehab. Weak quads are The one of the biggest predictors of poor outcomes after ACL injury.

Seeing your quad muscle shrink before your eyes can be soul destroying for any injured athlete.

Regaining your quad size and strength is crucial whatever stage of the recovery you are currently in!

So why do so many people struggle for months and even years and never get their quads back!?

It’s likely they are not following some of the most important principles when training their quads!

We recently had an athlete who joined our program months out from ACL surgery, he was dealing with daily pain and weakness and didn’t know what to do.

He worked closely with our physio and strength and conditioning specialists to understand the root cause of his pain and lack of success.

Fast forward 3 months later, and he tripled his quad strength lifting a massive 90kg on a single leg leg extension machine. 🤯🤯🤯

We discussed with him the exact reason for his pain and created a world class rehab/strength and conditioning program for him to help him pack on muscle and get back to his best.

If you want to find out exactly what you need to do to abolish your knee pain and pack on muscle after ACL injury, DM me “quad strength” and I’ll run you through how we can help.