The ACL Rehab Guy (2026)

28/12/2025

Are you feeling lost in your ACL recovery?

Comment “MAP” for my free acl recovery roadmap ⬇️

You go to your sessions.

You do the exercises.

But you still don’t feel clear on what you should be doing or how you’re actually meant to get back to full activity or sport.

If that sounds familiar, you’re not alone.

Thousands of people with ACL injuries feel the same way.

And it’s the exact reason we moved fully online.

Not because in person care is bad

But because, in reality, it often leaves people without what they need most

Clarity and confidence.

With traditional rehab, you’re limited by

Short, infrequent appointments

Non specialist care

Generic plans

Little to no objective testing

And long stretches where you’re essentially rehabbing alone

That makes it hard to know

Am I doing enough?

Am I doing the right things?

Am I actually getting closer to full recovery?

Online rehab done properly changes that.

Instead of guessing, you get

A personalised roadmap back to full recovery

Daily expert support so you know exactly what to do when doubts or flare ups show up

Faster feedback so momentum can actually build

A performance program that gets you feeling like an athlete again and builds real strength, confidence, and trust in your knee and body

Decisions guided by objective data, not hope

That’s why, over the last six years, we’ve had better outcomes online than we ever did in person.

As these athletes and active individuals show, online rehab doesn’t mean less care.

It means more clarity, more support, and better results.

From January, we’re opening a small number of spots to come onboard.

If you want to return to the sport or activity you love in 2026

Comment MAP and I’ll send you the details.

26/12/2025

2025 might’ve been a low year if you’re dealing with an ACL injury.

Comment “MAP” for my free acl recovery guide ⬇️

Setbacks.

Confidence dips.

Weeks where your knee feels fine one day and unstable the next.

And a plan that’s either unclear or keeps changing.

Here’s what consistently separates the ACLers who get back well from the ones who don’t:

They stop treating rehab like something to get through.

They start treating it like something to take control of.

They stop chasing timelines.

They stop judging sessions by how tired they feel.

They stop hoping things will just click.

And they get specific.

Moving into 2026, if you want to move forward at pace and actually beat the odds, this is what matters:

• Being honest about what you rushed or avoided in 2025

• Training sessions that progress load, not just exercises

• Clear markers for strength, capacity, and readiness

• Support that keeps standards high when motivation drops

ACL rehab isn’t about hype or motivation.

It’s about structure, patience, and consistency over time.

As you reflect on 2025 and set goals for 2026, don’t leave your recovery to chance.

Decide to be more deliberate.

Decide to be more patient.

Decide to do this properly.

If you want my free guide to getting the best out of your ACL recovery,

comment MAP below.

Different inputs.

Different outcome.

23/12/2025

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

Comment “MAP” for my Free ACL testing guide ⬇️

Have you completed strength and power testing in ACL Rehab?

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.

Comment MAP now and I’ll send you all the info

22/12/2025

Consistency is everything in ACL rehab.

Comment “MAP” for my free ACL recovery guide ⬇️

Not perfection.

Not heroic workouts.

Just showing up. Again and again.

Because this process isn’t built on one big moment.

It’s built on hundreds of small ones, quiet, repetitive, unglamorous sessions that stack up over time.

And that’s what makes ACL recovery hard.

Not the work itself, but the weight of doing it consistently.

Especially when you’re tired.

Especially when progress feels slow.

Especially when your knee feels tight or flares up and your brain goes, “What’s the point?”

But that’s the game.

It’s not about being motivated every day. It’s about building the habit of showing up even when you don’t feel like it.

With that said, here’s what also needs to be said:

💥You’re going to have off days.

💥You’re going to skip sessions.

💥You’re going to get frustrated, lose momentum, flare up, or just not care for a little while.

❗️And that doesn’t make you weak.

It makes you human.

The key isn’t avoiding setbacks. It’s not letting them consume you.

One missed day doesn’t ruin your recovery. One rough week doesn’t erase the work you’ve already done.

The only way you fail is if you stop completely.

But as long as you keep coming back, as long as you keep recommitting, you’re moving forward.

Progress isn’t linear.

You’ll hit walls. You’ll feel stuck.

But if you stay consistent through the plateau, that’s where the breakthroughs happen.

So keep showing up.

Even when it’s boring.

Even when it’s slow.

Even when you’re not sure if it’s working.

Because it is.

Every session you complete, every habit you reinforce, every time you get back on track. It all adds up.

If you’re struggling with recovery and want a clearer path forward based on testing, load, and real-world results, I’ve put together a free ACL rehab guide that outlines everything we use with our athletes.

👇 Comment KNEE and I’ll send it directly to you.

20/12/2025

It’s never too early… 😂

Comment “KNEE” for my free KNEE recovery guide ⬇️

& follow for how to bulletproof your knees!

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!”

Message me “Knee” and I’ll send it right over!

RP:laurenthephysio

19/12/2025

Blind ranking these ACL rehab priorities 👇

Comment “MAP” for my ACL recovery roadmap map training! ⬇️

1️⃣ Testing

If you don’t have data or KPIs in ACL rehab — you’re guessing.

2️⃣ Quads

Quad strength drives almost everything.
No strong quads = no progress.

3️⃣ Nutrition

Hitting your protein target can mean 30% more muscle growth.
If you’re under-fuelled, you’re literally slowing your recovery.

4️⃣ Fixing Knee Valgus

Not as important as people think and most people go about this completely wrong.
Knee position cues in basic lifts = no transfer to sport.
Valgus usually comes from poor eccentric control through the quads or ankles.
Fix the engine, not the steering wheel.

5️⃣ Balance

Useful, yes — but overrated.
Most balance drills are fluff.
Get stronger, build force absorption, and balance improves anyway.

If you want my free ACL Roadmap Training that breaks down how to use data to know when to progress…

👇 Comment MAP below and I’ll send it over.

18/12/2025

This is the stage that catches more ACL patients out than any other: the return to run.

COMMENT “SPORT” FOR MY FREE ACL RETURN TO SPORT GUIDE

It’s the milestone everyone’s counting down to.
That first run back.
It feels like the end is near.

But here’s the truth:
Most people are “cleared” to run for the wrong reason: the calendar says so.
12 weeks. 16 weeks. Whatever the rehab program says.

Your knee doesn’t care how many weeks it’s been.
It only cares if your muscles, tendons, and ligaments can handle thousands of impacts in a single run.

And for most people? They can’t.

Miss this stage, and you’ll look like the guy in the video, trying to return to run but your leg feels weak, there’s no spring in it, you’re almost limping, and you’re putting yourself at risk of further issues like patellofemoral pain.

Here’s what’s missing when people start running too soon:

• Strength: Quads, hamstrings, glutes, and calves nowhere near pre-injury levels

• Plyometrics: No graded, progressive exposure to absorbing and producing force

• Impact readiness: Skipping the steps that prepare the knee for real-world running loads

That’s why at ACL Rehab Online, we don’t use time as the clearance criteria. We use objective testing.

Our 8-test return-to-run battery includes:

• Multi-joint strength testing measuring quads, hamstrings, glutes, and calves against research-based benchmarks

• Single-joint strength tests like the 5 rep max single-leg extension at 50% of bodyweight

• Graded plyometric and landing control tests from low-level hops to repeated single-leg and multi-directional jumps

• Impact tolerance testing to ensure you can handle repeated landings without pain, swelling, or compensation

If you skip this process, you’re guessing.

When you pass it, you know your knee is ready and you can run with confidence, not hesitation.

Comment “strength” below and I’ll send you our free guide on how to rebuild full confidence in your knee.

17/12/2025

The first few weeks after ACL surgery are brutal.

COMMENT “MAP” FOR MY FREE ACL REBUILD ROADMAP TRAINING

You’re swollen, stiff, and frustrated.

You’re re-learning how to walk.

Every movement feels foreign. Every task takes 10x the effort.

You go from training like an athlete, to struggling to lift your leg off the bed.

And beneath all of that, the fear creeps in:

“What if I never get back?”

“What if this is permanent?”

“What if my best days are behind me?”

Because ACL injuries come with baggage.

You’ve heard the stories.

The ones where people never return to sport. The ones who suffer further injury. Who stall out. Who stay limited.

And when you’re stuck doing heel slides and quad sets, those stories feel like your reality.

But they don’t have to be.

We’ve seen something different, because we do things differently.

We’ve had so many athletes come back stronger than pre-injury.

Faster sprints. More force through the ground. Cleaner deceleration.

They return not just “cleared”, but confident, tested, and truly ready.

What’s the difference?

✅ Regular testing — quads, hamstrings, hops, symmetry

✅ Rehab progression that adapts to your actual numbers

✅ Strength programs designed for athletes, not checklists

✅ Clinical coaching that builds trust, accountability, and belief

✅ Transitions based on milestones, not guesswork or time

Early rehab feels slow. It feels like nothing is happening.

But it’s where everything starts.

The quiet work. The boring reps. The invisible effort.

That’s the foundation your comeback is built on.

And if you’re in it now, keep going.

You’re not stuck. You’re not broken. You’re just in the part that no one claps for.

Yet.

Get the right plan. Stick to the plan.

The stories you’ve heard don’t have to be yours.

If you’re in the early stages of your rehab journey, and struggling to work out what steps to take, I’ve put together a free ACL rehab guide that will show you exactly what we’ve done to help 200+ ACLers get back to what they love.

👇 Comment MAP for your free guide.

16/12/2025

They’ll tell you to be realistic.

COMMENT “MAP” for my free ACL recovery guide

They’ll say things like:
“Don’t rush it.”
“Most people never get back.”
“The research says it’s basically 50/50.”

And at some point, that noise starts to creep in.

Not because you stop caring,
but because doubt is contagious.

Here’s the truth most ACL patients never hear:
your outcome isn’t decided by luck, time, or hope.

It’s decided by what you do consistently.

When rehab is vague, untested, and generic,
yeah, the odds aren’t great.

But when you actually follow a proper process:
• Objective strength and capacity testing
• Structured, progressive programming
• Support from clinicians who specialise in ACLs

You’re around 4x more likely to return to sport.

That’s not motivation.
That’s data.

Confidence in ACL rehab isn’t something you hype yourself into.
It’s something you earn by hitting numbers, passing tests, and progressing with intent.

So let people doubt.
Let the stats scare them.

You focus on the journey.
Do the right things.
And stack the odds heavily in your favour.

Because “being realistic”
should mean doing rehab properly, not settling for average. Just like did in this video!!!

Comment “MAP” for my free ACL roadmap guide

13/12/2025

The thing every ACLer says to me is this:

‘I just don’t want to spend the rest of my life thinking about my knee.’”

Comment “MAP” for my free acl testing guide. ⬇️

And honestly… I get it.

For a lot of people, that feels like an impossible goal.
But it shouldn’t be.

ACL is the most researched injury in sports medicine, and the evidence is now overwhelming:

👉 You can reduce your risk of further knee injury by up to 80%

👉 You can increase your chances of returning to sport by 4–6x

How?

1. Structured, progressive rehab — not generic templates

Strength → plyometrics → running → on-field progression.

Built sequentially. Adapted weekly. Actually designed for ACL.

2. Robust, objective testing (not “within 10% of the other leg”)

Clear strength + power targets based on body weight or normative data.

Real numbers. Real standards. Real readiness.

3. Psychological readiness

Uncertainty, fear, hesitation — they’re not signs of failure.

They’re universal in this injury.

And there are evidence-backed ways to turn that fear into confidence…

just like Daniel did in the video above.

If you want to understand exactly how to cut your re-injury risk and finally trust your knee again…

👇 Comment “MAP” and I’ll send you my ACL Testing Guide.

It breaks down every standard you need to hit to return to sport safely.

The ACL Rehab Guy

28/12/2025

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23/12/2025

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