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Here are my 12 favorite ACL rehab exercises for the first phase ("Phase 1") of recovery post operation. These first 2 weeks are crucial for your recovery. Visit our website https://www.athletic-recovery.com/ to get more useful exercises and tips.

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An ACL (Anterior Cruciate Ligament) injury as a tear or sprain is the beginning of a tough and challenging recovery and rehabilitation that lasts about 6 months (if you operate). Rehab begins before surgery. You have to reduce the swelling and strengthen your leg to prepare for the procedure. After the ACL reconstruction operation you will go through about 6 phases or stages of recovery and rehab exercises. I go through some useful exercises you can do at home.

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If you are reading this post, chances are you probably tore your ACL (Anterior Cruciate Ligament) and have recently been operated. From personal experience, I know how frustrating this is. It happened to me back in 2017. The diagnosis back then hit me harder than the injury itself and I honestly felt slightly depressed. It was a long and strenuous journey back to the fitness level I have now, and I want to share some of my experiences and exercises that helped me, with you. In hindsight, I could have recovered much more effectively and better, if I had the knowledge I have now. In the following I want to go over these useful (home) exercises and hints that helped me during my recovery. I focus on the ones that can be done at home in order to make better progress between your physio sessions. However, be aware that in the beginning your body will also need some rest to recover, so do not over do it. Rule #1 listen to your body. If you are sore and not feeling well, rest instead and look for other ways to help reach your goals eg. cooling for decreased swelling, etc. Note, all repetition ranges are rough guides. Do not feel obligated to meet the numbers, focus more on the sensation and improving steadily. The exercises in this stage focus on mobility/flexibility, gentle strengthening and balance/coordination.

This first phase is one of the hardest and my best advice is that you accept the fact you are injured and start focusing on doing everything to get better. Don’t go down the path of willowing in your own misery (it doesn’t help you or anyone around you – trust me). Even if it seems hard, keep looking forward. This brings me to my first piece of Advice:

Set Goals.
Goals will help you through your recovery and this is something I didn’t do back when I was injured. Sit down and make a list of goals. Set a bold goal on the bottom of the page. In my case, as a basketballer, something like: “dunking the basketball”. From there I would work the list backwards to my current state. Try to make these “sub-goals” as detailed as possible. I think this is a great way of visualizing your recovery and seeing where you are in the process.

The Goal of Phase 1:
To give you some guidance for the first phase, the goal here is to decrease the swelling of the knee, manage full extension of your leg and being able to walk normally again. You will probably still be using crutches (or one crutch) at the end of the 2-3 weeks. Concentrate on walking "normally" with the crutches. Take your time and follow your own pace and the recommendations of your doctor and physio therapist.

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