PREPare 4 ACL Surgery
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ACL Protocol, Best Practices, and Tips & Tricks from the Pros
Learn from the Pros and those who have been there before you.
A Comprehensive Guide will answer ALL of your questions and keep you motivated and confident throughout your entire rehab process.
The heel slide with a strap is a foundational exercise in early-stage ACL rehab. It allows you to safely work on your knee flexion (bending) range of motion while maintaining complete control over the stretch.
Step-by-Step Instructions:
Setup: Sit on a firm surface or bed with your legs straight out in front of you. Loop a long strap, towel, or resistance band around the bottom of your foot.
The Movement: Gently slide your heel toward your buttocks, pulling on the strap to assist the bend.
The Hold: Pause at the point of a comfortable, tolerable stretch for 3 to 5 seconds.
The Return: Slowly lower your leg back down to the starting position.
Dos & Don’ts: Keep the movement smooth and controlled. Push into a gentle stretch, but never force it into sharp pain.
Let’s Get Your Knee Back to 100%
Every ACL recovery journey is unique, and guessing your way through rehab can stall your progress. Let’s build a roadmap tailored exactly to your goals.
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06/17/2026
Your surgeon cleared you at 6 months... but are you actually ready to return to sport?
One of the biggest misconceptions after ACL surgery is that time alone determines when an athlete can safely return to play. In reality, successful ACL rehab requires objective testing of strength, power, movement quality, agility, and confidence before stepping back onto the field, court, or stage.
At PREP Performance Center, return-to-sport decisions are based on performance, not just a date on the calendar. Our goal is to help athletes reduce re-injury risk and return stronger, more confident, and fully prepared for the demands of their sport.
COMMENT “ACL” and I’ll send you my free ACL Return-to-Sport Guide.
📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio to schedule an ACL assessment.
During this phase, we challenge movement quality and force production with targeted drills like:
✅ Single-Leg Jumps on a 4” Box
✅ Lateral Shuffling on a 4” Box
✅ Band-Resisted Sprint + Backpedal
✅ Split Squat with Double KB
These exercises help your knee absorb force, produce power, change direction efficiently, and stay strong under pressure. These are the skills you’ll need when it’s time to return to sprinting, jumping, cutting, and sport-specific movement.
If you’re stuck between phases or unsure how hard to push, PREP Performance Center can help you progress with purpose instead of guesswork.
🎯 Comment “GUIDE” and I’ll send you the full ACL rehab progression guide.
🎯 Click the link in our bio to get started with advanced ACL rehab and accelerate your return-to-sport journey.
📌 Like, Save, and Share to support another athlete on their comeback.
Here’s what I’d want you to know:
1. Prioritize Pre-hab
Surgery success starts before the operation. Clinical evidence shows that restoring full range of motion and quad strength pre-surgery leads to significantly better long-term outcomes. Focus on straightening the knee immediately.
2. Focus on Extension First
Restoring full terminal extension is the most critical early milestone. Losing the ability to fully straighten the knee can lead to permanent gait changes and increased joint pressure. Achieve symmetry with the uninjured side as soon as possible.
3. Milestones Over Months
Time is a poor metric for recovery. True return to play should be based on objective data like 90% strength symmetry and movement quality rather than just hitting a six month mark on the calendar.
4. Respect the Remodeling Phase
The danger zone is often between months three and five. While the knee feels stable, the graft is undergoing biological remodeling and may be structurally vulnerable. Discipline during this transition is vital to avoid re-injury.
5. Train the Brain
Strength alone won’t save the knee. Neuromuscular training is required to improve proprioception. You must include reactive drills to bridge the gap between a controlled clinic environment and the unpredictability of real world movement.
If you are going through ACL rehab and want guidance, send us a DM or click the link in bio to get started.
sportsrehab
Phase 4 ACL rehab:
• Resisted lateral bounding
• Weighted single leg squats
• Resisted high knees (running form)
• Box step-off with lateral jump
Ready to take the next step in your recovery and return to sport with confidence?
Book your Return-to-Performance Assessment today
Call (773) 609-1847 or message us to get started
Comment “GUIDE” and I’ll send this free ACL rehab guide straight to your inbox
Your knee feels weak, walking feels awkward, and every step makes you question if you’re doing rehab the right way.
This stage of ACL rehab is where confidence starts to come back.
These early exercises are not just “basic rehab.”
They build the foundation for stronger walking, better quad activation, calf strength, and safe movement patterns that prepare you for the next phase.
Here’s what we’re focusing on:
• Curb training for safe step mechanics
• Step-through WBAT training for proper walking pattern
• Double leg heel raises for calf strength and lower leg stability
• Straight leg raise with quad set and brace for VMO activation and quad control
The goal in early ACL rehab is not speed. It’s quality.
If your foundation is weak, every later phase becomes harder.
At PREP Performance Center, we help athletes recover with a clear plan from surgery to full return to sport—without the guesswork.
Book your ACL rehab evaluation today.
📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio
Rehabilitating an ACL injury involves much more than focusing on the knee joint itself.
Early-stage recovery prioritizes hip strengthening specifically the external rotators to establish a stable foundation for the entire lower limb.
The hip muscles act as a primary stabilizer for the knee. By improving hip strength through controlled exercises like seated external rotations, we can better manage pelvic alignment and prevent the inward “collapse” of the knee that often leads to reinjury.
Success in ACL rehab is found in these foundational details. Strengthening the muscles above the injury site is one of the most effective ways to protect the graft and ensure a safer return to daily movement.
Tap the link in bio to learn more about safe ACL rehab strategies. 🔗
At 2 weeks after ACL + meniscus repair, your knee will feel stiff, tight, and limited. That is expected.
But staying stuck there is not the goal.
Early phase exercises like this help restore your range of motion and get your knee moving the right way again.
Not sure what your ACL rehab progression should look like?
That is exactly why I created a full ACL rehab checklist and stage by stage guide so you know what to focus on and when.
If you are having a hard time figuring out your next step, this will help.
Comment “FREE GUIDE” and I will send it to your inbox
Or click the link in bio to get it
📍3066 N Clybourn Ave, Chicago, IL
📞 (773) 609-1847
What ACL surgery looks like in the first week
✅ Bruising around the knee and surrounding areas
✅ Swelling that comes and goes
✅ Visible incisions from surgery
✅ Mild soreness or discomfort
✅ Stiffness in the knee and surrounding muscles
✅ Fatigue from simple movements
I also put together a simple ACL rehabilitation guide that covers the full recovery process, with exercises and milestones for each phase so you know what to do and when.
💡 Comment “FREE GUIDE” and I’ll send it straight to your inbox, or click the link in our bio to download it instantly
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