If you’re an athlete, you know how important it is to stay active, whether it’s for your sport, health, or peace of mind. But when you tear your ACL, your world can feel like it’s been flipped upside down. ACL injuries can sideline you for months, and the recovery process can be daunting. But it doesn’t have to be.
Here’s the good news: with the right approach, physical therapy (PT) can be the key to returning to your sport stronger than before. Physical therapy helps you rebuild strength, restore flexibility, and regain confidence in your knee. It’s not just about recovery; it’s about returning to your sport in the best shape possible.
In this blog, we’ll break down the ACL injury recovery timeline, the role of PT, and key exercises to help you get back to the game—safely and effectively. Let’s dive into how PT can play a crucial role in your recovery journey.
What is an ACL Injury?
The anterior cruciate ligament (ACL) is one of the most important ligaments in your knee. It helps stabilize the joint, especially during movements like jumping, pivoting, and running. When the ACL is torn, it can leave the knee feeling unstable, making these activities difficult, if not impossible, to perform. ACL injuries are common in sports that involve sudden stops, direction changes, or jumping, like soccer, basketball, and skiing.
Surgery is often required to repair the ACL tear, but rehabilitation doesn’t stop after the surgery. In fact, this is just the beginning of the road to recovery. And physical therapy is absolutely crucial to help you regain strength and mobility, making sure you’re ready to return to your sport without the fear of reinjury.
The ACL Injury Rehab Timeline
Rehab after an ACL injury typically follows a clear progression. Let’s take a look at the phases of recovery:
1. Initial Recovery Phase (0-6 weeks)
In this phase, your primary focus is reducing pain and swelling while improving knee mobility. You’ll likely be wearing a brace and using crutches to keep weight off the knee. Physical therapy during this phase will involve gentle range-of-motion exercises and exercises to help activate the muscles around the knee. The goal is to restore as much movement and strength as possible without overloading the joint.
Key Exercises:
- Quad sets – Tighten your quadriceps muscles by pushing your knee down into the floor or bed.
- Heel slides – Slide your heel back towards your buttocks while keeping your knee straight.
- Straight leg raises – Lift your leg while keeping the knee straight, engaging your quadriceps.
2. Strengthening Phase (6-12 weeks)
As your knee heals, the focus shifts to building strength in the muscles surrounding the knee joint, particularly the quadriceps, hamstrings, and calf muscles. This phase helps restore stability to the knee and prepares it for more complex movements.
Key Exercises:
- Step-ups – Step up onto a low platform, then step down with control.
- Leg presses – Strengthen the quadriceps, hamstrings, and glutes.
- Bridges – Engage your glutes and hamstrings to lift your hips off the ground.
3. Functional Training Phase (12-24 weeks)
Once the strength in your knee is restored, you’ll begin more sport-specific activities. The focus here is on improving balance, proprioception, and agility, all essential for returning to your sport. You’ll also work on improving knee stability, which is vital for preventing further injury.
Key Exercises:
- Lateral lunges – Strengthen the muscles around the hip and knee while mimicking sport-specific movements.
- Single-leg squats – Focus on balance, control, and strengthening the muscles on each leg.
- Box jumps – Improve explosiveness and confidence in jumping.
4. Return to Sport Phase (6-12 months)
This final phase focuses on the sport-specific training that helps you prepare for full participation. You’ll work on movements that closely mimic the activities you’ll be doing on the field or court, including cutting, pivoting, and jumping. A key focus here is working on endurance, agility, and confidence in the knee to prevent future injuries.
Key Exercises:
- Agility drills – Ladder drills, cone drills, and figure-eight running to improve agility.
- Plyometrics – High-intensity exercises like box jumps, hops, and bounds to improve explosive power and landing mechanics.
- Sports drills – Specific movements and skills that relate to your sport, ensuring you’re prepared for the demands it will place on your knee.
How to Get Started on Your ACL Recovery Journey
If you’re dealing with an ACL injury and are ready to start your recovery journey, we’re here to help. At MVMT Physical Therapy, we specialize in providing personalized, one-on-one care to athletes who want to get back to their sport safely. If you’re not sure where to start, why not take advantage of our Free Injury Assessment? We’ll assess your injury, explain the next steps in your recovery, and help you create a plan tailored specifically to your needs.
Schedule your Free Injury Assessment here or give us a call at (646) 430-5717.
Let’s get you back in the game! Whether you’re playing competitively or simply want to get back to your active lifestyle, we’re here to support you every step of the way.