ACL Reconstruction Rehab (10 Stages of Exercises)

After ACL surgery, how do you determine when it is safe to squat? When are you allowed to jump? Or what most people want to know- when can you run again?

In this video, we review 10 movements, or tasks, that are key components in ACL rehab, which can be performed and progressed based on functional criteria rather than time. 

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Introduction (0:00)
Task 1: Walking (1:42)
Task 2: Bilateral Squat (2:14)
Task 3: Single Leg Squat (3:05)
Task 4: Bilateral Landing (3:57)
Task 5: Running (4:55)
Task 6: Bilateral Plyometrics (5:31)
Task 7: Single Leg Landing and Deceleration (6:49)
Task 8: Single leg Plyometrics (7:58)
Task 9: Pre-planned Multi-directional Movements (9:02)
Task 10: Sport-Specific Movements (9:51)
Summary (10:38)

Article:

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[jota]

Ive had mine 30 years ..still squating over 100 kg and still running half marathons regularly ..always grateful to the surgeon !

[coletonr]

I'm only 6 months out after my ACL reconstruction and already so eager to return to my normal, active lifestyle. I just wanted to say how encouraged I am by all of you looking to continually improve yourselves and keep pushing yourselves despite such a brutal injury. Can't wait to be back out there with you all :)

[andreifara]

It's been 14 months since I had my ACL reconstruction but I'm determined to go all these exercises just to gain a little bit more trust in my knee. Amazing video!

[soccerxgirlxem]

I just had an MRI and found out I have a torn ACL. I cried when I first found out because I love skiing and dancing, and I've never had any major surgery done before. I know that many people have recovered from a torn ACL, but I was still really upset. After watching your video, I'm feeling more informed and definitely a little more confident in recovering. Hopefully I'll be back on the slopes by next year. Thanks for creating this video!

[josephcokermusic]

I’m 9 months out of full reconstruction and my progress has been filled with disappointment and frustration. This is very helpful, thank you

[irvinhensonilog]

6th day of my ACL reconstruction and its fun to read through a community like this.

Thanks for making this thread active.

[javierdelacruz]

I completely tore my ACL, MCL and 3/4 of my patellar tendon 1 year ago. Had two surgeries and having these videos really help in understanding what I should aim for. Thanks a lot.

[thomasa.knauer]

Tore my ACL almost three years ago, and I wish I had a video like this to orient me in the early stages. I really didn't push the initial restoration of range of motion and strength, and I'm still paying for it. Thank you for the resource!

[donovanturner]

One month out from ACL Reconstruction and this helps so much. Gives me visual goals that I can achieve!

[jonathanthegreater]

Incredible resource! People don’t realise how valuable this is to have for free! I’ve gone for conservative management and my MRI’s taken approx 2 years apart have shown spontaneous healing from a fully torn ACL.

Keen to try out all these key markers!

[voltairedomingo]

5 months out of surgery and this is a gold mine of information. progressing to task 3-4!

[TheHonorist]

7 weeks after reconstruction with meniscus suture and working in stage 2. Thanks for this great video 🎉 i know there's a lot to work on in the next months, but now i have goals except waiting for time to move on ❤

[jo-pinaydownunder]

I'm so glad I came across your videos.Had my acl reconstruction 10wks ago and had physio for 10sessions.But I can't afford to get another 10sessions so I've started to search for tips &exercises on how to strengthen my muscles and sww yours.It's really a big help especially for us who had surgery done and can't afford to pay for a physio therapist.God Bless Bro and keep making more videos

[skomeg]

It's been 4 months since I tore my ACL...which wasn't diagnosed until just 2 weeks ago. So I've been going 4 months with a fully torn ACL. It was rough at first, but at this point, I've been able to comfortably run again. I know I'm going to need surgery, and I'm sure my doctors will recommend it despite my reluctance to it, considering that I've been doing just fine so far. My mental health is already at a low, and right now, I can't help but see this a major setback to my physical fitness. Just as I was ready to take back my life in physical fitness, like I did when I was younger, now I have to go through the despair of starting over again. Even before my injury, I had already lacked the motivation. I don't know what tf to do.

[macioluko]

This is amazing help! Thanks. I’m just 2 weeks after surgery. Working on the basics now. Will move to these as soon as physically possible!

[binh_noob]

Thank you so much! This and the ACL rehab videos literally saved my knee and my sporting career.

[DavidDeeble]

I just downloaded your Knee Resilience program from your website and looking forward to implementing it. Your program on overcoming plantar pain worked better than I even dared to hope. After two years of leg injuries and then the pandemic, I'm looking forward to running my first marathon in 3 years - all thanks to you guys.

[NeeloySanyal]

Thank you. I've looked for years and this is the best guide ever. Thank you from the bottom of my heart

[photovideo]

Brother, you are 👏! Here I am almost a year into it and I didn't know about the specific experiences and time involved. The surgent sent me home with exercise pictures, but they got left behind at the hospital. Rehab was beneficial but I didn't know how it's supposed to progress😒.
This video structured my progress from now on...specially when I had put some holes in the cartilage, and torned meniscus.

[muhammadah]

It’s been 2 1/2 months for me, currently on the single leg stage and also slight running. Thanks for this