5 Tips for a Successful ACL Recovery
February 3, 2026
Tearing your ACL is one of the most common—and most frustrating—injuries for athletes. But with the right approach, you can come back stronger than before. Here's what I tell my patients.
1. Don't Rush the Early Stages
I know you want to get back out there. But the first 6-8 weeks are critical for graft healing. Focus on:
- Reducing swelling
- Restoring full knee extension (straightening)
- Activating your quad muscles
Skipping these basics sets you up for problems later.
2. Prioritize Quad Strength
Your quadriceps will shut down after surgery—it's a neurological response called arthrogenic muscle inhibition. Rebuilding quad strength is the single most important factor in your recovery.
Exercises like straight leg raises, quad sets, and eventually leg press and squats should be staples of your program.
3. Don't Neglect Your Hip
Your hip controls what your knee does. Weak glutes and hip rotators are a major contributor to ACL injuries in the first place. Make sure your rehab includes:
- Clamshells and side-lying hip abduction
- Single-leg bridges
- Monster walks with bands
4. Train Your Balance and Control
An ACL doesn't just provide stability—it provides feedback to your brain about where your knee is in space. You need to retrain this proprioception through:
- Single-leg stance progressions
- Perturbation training
- Landing mechanics drills
5. Pass the Tests Before Returning to Sport
A calendar doesn't tell you when you're ready. Objective testing does. Before returning to sport, you should demonstrate:
- Quad strength at least 90% of your other leg
- Hop test performance at least 90% of your other leg
- Good movement quality on cutting and landing tasks
Recovering from an ACL tear is a marathon, not a sprint. If you're going through this and have questions, feel free to reach out.