The ACL Rehab Guy (2025)

03/11/2025

The wrong ACL rehab plan can waste 6 months of your life, and you don’t realise it until it’s gone.

Comment “KNEE” for my free ACL strength guide ⬇️

You trust the process. You go to your sessions. You do your exercises.

But 3, 6, even 9 months down the line… your quad is still weak.

You still haven’t run. You’ve done zero vertical jump testing.

And suddenly you’re asking the question no one wants to face: “Have I wasted my recovery?”

This isn’t about blame. It’s about standards.

The wrong rehab plan doesn’t just delay your return to sport. It delays your return to self.

And that affects everything:

• Your confidence

• Your identity

• Your trust in your body

• Your mental wellbeing

You start to feel broken. Behind. Stuck in limbo between being injured and being free.

Because the truth is: rehab isn’t just about ticking boxes.

It’s about hitting outcomes. And if your physio isn’t holding you to those outcomes, you’re not progressing. You’re plateauing.

Here’s what every ACL rehab plan MUST include:

✅ 1. Progressive Strength Testing

You must test regularly. No guessing. Quads, hamstrings, calf, jump height, Reactive strength. You can’t improve what you’re not measuring. Your program should adapt to your numbers, not your vibes.

✅ 2. Return-to-Run and Jump Testing

Running and jumping must be earned. That means meeting objective standards for strength, control, and plyometric capacity. Then re-testing. If you’ve started jogging without testing, you’re rolling the dice.

✅ 3. Psychological and Physical Milestones

It’s not just about the knee, it’s about the person. You need to track confidence, fear, trust, and readiness alongside physical targets. That’s how you prevent re-injury and actually return to sport with freedom.

Too many athletes are stuck in slow, vague rehab with no structure, no feedback, and no plan.

If you’ve been doing rehab for months and still feel lost, it’s not your fault.

You probably weren’t given the system you needed.

Comment “KNEE” if you want to see what gold-standard ACL rehab actually looks like, and why it’s never too late to do this right.

01/11/2025

“You’ll never be the same after an ACL tear.

Yeah… we’ve heard that one too 👀

But guess what?

That mindset is outdated.

You don’t have to just “live with it.” You can rebuild, reload, and return stronger 💪
⠀
Let’s talk real rehab:
⠀
1️⃣ You’ve finished physio, but your leg still doesn’t feel right: weaker, unstable, not game-ready.

2️⃣ Confidence is low. You second-guess every cut, jump, or change of direction.

3️⃣ You’re stuck in limbo, cleared to return but scared you’ll re-injure it... again.

What you actually need

✅ Targeted strength & power training: your ACL leg doesn’t just need healing, athleticism needs to be rebuilt.

✅ Movement retraining & return-to-play testing: Research backed metrics + sport specific guidance is what rebuilds confidence.

✅ A structured, progressive plan: not random workouts or “just get stronger.” You need strategy, not guesswork.
⠀
💥 The goal isn’t just to jog or walk pain-free.

It’s to cut hard, jump high, land strong, and trust your body again.
⠀
You’re not broken.

You’re rebuilding.

And with the right roadmap, you can go beyond where you were pre-injury.
⠀
Don’t settle for survival.

Train for performance.

Ready to prove the doubters (and maybe yourself) wrong?

Comment “KNEE” below and I’ll send you our free ACL rehab guide today - because your future active life deserves more than guesswork.

28/10/2025

“Will I ever trust my knee again?”

Comment “KNEE” for my free ACL recovery guide. ⬇️

If you’ve been through an ACL injury, you know that question all too well.

It’s not just about the knee.

It’s about trust.

Trust in your body.

Trust in movement.

Trust that you’ll ever feel normal again.

You catch yourself hesitating on stairs.

You overthink every step at the gym.

You wonder if every twinge means something’s wrong.

And no one really understands how heavy that feels unless they’ve been there.

Rehab starts, and you’re doing your best.

You’re following the plan, showing up, doing the work.

But inside, there’s that quiet voice:

“Am I doing the right things?”

“How do I know I’m actually getting closer?”

Then one day, maybe months in, you try something that once scared you.

A single-leg hop.

A jog outside.

A small cut or landing.

And it feels okay.

That moment hits deep.

The relief. The hope.

The sense that maybe, just maybe, you’re actually coming back.

Because rebuilding confidence after an ACL injury isn’t just about the exercises.

It’s about rebuilding trust in yourself.

And to do that, you need a few key things.

A plan that meets you where you’re at.

One that find the right point for you to push, and the right time to pull back.

A support system that listens, and works with you, to overcome the hurdles, mental and physical.

And a team who understands the fears you don’t always say out loud

When you have that, the noise quiets.

The fear softens.
And movement starts to feel like you again.

If you want help rebuilding your confidence so you can live the life you love.

DM me “interested” to find out if we can help

27/10/2025

How They Rebuild Torn ACLs
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It all sounded so easy right?

That first day in the surgeons office

“So we’ll whip out a piece of your hamstring, pop it in your knee as a new ACL, you’ll do some physio and you’ll be back to sport in 6-9 months!”

Simples right?

Maybe not..

The biggest lie people are told after ACL surgery is not one specific thing..

But it often starts in this initial conversation

The reality is only 24% of amateur athletes get back to sport within 12 months

Many are sent back with a high risk of re-tear due to low quality rehab, missing out on critical things like passing strength and jump testing, plyometrics and a clear return to sport plan.

Reality does not often match these initial expectations

The reality is that rehab is hard, people are rarely given a clear roadmap of exactly what they should do, how to navigate the setbacks and how to reduce the risk of further injury!

So if you thought initially,

“I’ll be back skiing or playing sport in 9 months” when you first had surgery”

but reality has looked much different

I’ve just created a training that might help

It’s called

“How to build the strongest legs of your life after ACL surgery”

and guess what?

It’s totally free

Comment below this post KNEE and I will send it right over now

26/10/2025

ACLers are 4-600% more likely to return to sport if they pass a battery of return to sport test.

Have you completed strength and power testing in ACL Rehab?

👈 FOLLOW

Comment “TEST” for my Free ACL testing guide ⬇️

Let me explain what testing is NOT.

❌ Pushing into your physios hand in a clinic

❌ Doing a single leg squat assessment

❌ Doing the triple hop test

❌ Measuring your thigh circumference

❌ Doing a balance test

Research shows that NOT passing an appropriate battery of return to sport tests reduces your likelihood of returning to sport by 400-600%.

And increases your risk of knee injury by 84%

Think about that.

There’s a simple set of tests that can be performed, but if you’re not doing them your chances of having a successful recovery are massively reduced.

Another study shows that only 15% of physiotherapists even bother to do these tests!!

No wonder re-tear rate is as high as 28% and 45% don’t return to sport after ACL.

If you’ve read this far, and you have not completed any testing in your rehab OR been set any clear targets to work towards, then you only have one route to take.

We use upwards of 15 tests with our clients.

We analyse strength, endurance, power, movement quality, and confidence every six weeks.

We set specific targets through our roadmap for every single test.

We re-test every 6 weeks and visualise data with our athlete progress dashboard

All so we can confidently support our athletes back to sport not only safely, but in a place that they can perform the things they love with complete trust in their body.

If you want to find out more as to if we can help you with this testing both in person or online.

DM me TEST now and I’ll send you all the info

24/10/2025

“Will I ever trust my knee again?”

Comment “KNEE” for my free ACL recovery guide. ⬇️

If you’ve been through an ACL injury, you know that question all too well.

It’s not just about the knee.

It’s about trust.

Trust in your body.

Trust in movement.

Trust that you’ll ever feel normal again.

You catch yourself hesitating on stairs.

You overthink every step at the gym.

You wonder if every twinge means something’s wrong.

And no one really understands how heavy that feels unless they’ve been there.

Rehab starts, and you’re doing your best.

You’re following the plan, showing up, doing the work.

But inside, there’s that quiet voice:

“Am I doing the right things?”

“How do I know I’m actually getting closer?”

Then one day, maybe months in, you try something that once scared you.

A single-leg hop.

A jog outside.

A small cut or landing.

And it feels okay.

That moment hits deep.

The relief. The hope.

The sense that maybe, just maybe, you’re actually coming back.

Because rebuilding confidence after an ACL injury isn’t just about the exercises.

It’s about rebuilding trust in yourself.

And to do that, you need a few key things.
A support team who understands the fears you don’t always say out loud

A clear, graded progression that matches your body and your timeline

Testing that shows you exactly where you are and when you’re ready

When you have that, the noise quiets.
The fear softens.
And movement starts to feel like you again.

If you want help rebuilding your confidence so you can live the life you love.

DM me “interested” to find out if we can help

23/10/2025

Can you make your own luck in ACL rehab?

Comment “KNEE” for my free ACL recovery guide.

Because when you look at who actually gets back to sport after surgery…

it’s not the ones who “hope” their knee holds up.

It’s the ones who engineer their success.

Like Rona, our awesome client in the video above.

Let’s be clear. ACL rehab doesn’t have to be a coin flip.

With the right plan, it becomes predictable.

Here’s what the research shows:

Athletes who complete a structured, test-driven, strength + conditioning–based rehab are up to 600% more likely to return to sport than those who just “do exercises.”

Why?

Because ACL recovery isn’t about time. It’s about capacity.

• Strength to absorb load
• Plyometric control to handle force
• Running tolerance to rebuild speed
• Change of direction mechanics to protect the graft
• Confidence to move without fear

When you combine:

✅ World-class physio (to restore movement and reduce risk)

✅ Strength & conditioning coaching (to rebuild power and athleticism)

✅ Structured progression (from post-op to plyos to sport-specific drills)

✅ The right intensity at the right time

You stop guessing.
You start measuring.
And that’s how success becomes repeatable.

Luck doesn’t decide who returns to sport.
Systems do.

If your plan doesn’t have structure, testing, and progression mapped out from week 1 to return to play…
you’re not “unlucky” you’re unprepared.

So if you’re tired of the guess and want a clear roadmap back to the sports you love, comment “knee” below and I’ll send you my free ACL recovery guide.

21/10/2025

It’s never too early… 😂 👈 FOLLOW

But the good news is Christmas just came early. I’ve recorded a free guide that might help ease those sore knees this winter!

It’s 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

20/10/2025

Most athletes never realise how much their hamstrings matter until they try to sprint again after ACL surgery.

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And here’s the truth no one tells you — if your graft was taken from the hamstring, you’re starting from a deficit that traditional rehab rarely fixes.

🧠 The medial hamstring, especially semitendinosus, takes the biggest hit. That inner-range strength — the stuff that keeps your knee stable when you cut, twist, or decelerate — gets lost. And unless you target it specifically, it stays lost.

Too many programs just throw in a few generic hamstring curls and call it done. But this isn’t about “doing hamstrings.” It’s about rebuilding a stabiliser that your knee depends on.

The approach?

⚙️ Test regularly — inner range curl torque and hip hinge load tell the real story.

⚙️ Blend curls and hinges — rebuild both the knee-dominant and hip-dominant sides of the hamstring chain.

⚙️ Bias the medial fibres — rotate the hip slightly inward during bridges or curls to re-engage the grafted muscle that’s been sleeping since surgery.

When you do this right, something changes. Your hamstring doesn’t just get stronger — your confidence returns. Your decel feels sharp again. Your sprint doesn’t feel like a gamble.

This is what smart ACL rehab looks like: not chasing numbers, but rebuilding control, balance, and trust from the inside out.

🎯 Don’t just train your hamstrings. Rebuild them like your comeback depends on it — because it does

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

The ACL Rehab Guy

03/11/2025

01/11/2025

28/10/2025

27/10/2025

26/10/2025

24/10/2025

23/10/2025

21/10/2025

20/10/2025

15/10/2024

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