Your ACL
Comeback Starts
Here.
A structured, evidence-based rehab program that takes you from surgery to full return to sport.
Most ACL rehab stops too early.
The research is clear: re-injury rates dramatically increase when athletes return to sport before they're physically ready. Pain going away is not the same as being recovered. You need objective testing, progressive loading, and a structured return-to-sport protocol.
Each phase has clear criteria that need to be met before moving forward. Progress is based on what your body can actually do, not how much time has passed.
See the Full ProgramA structured 4-phase journey back to sport.
Each phase has clear milestones and criteria that must be achieved before progressing.
Manage swelling, restore range of motion, and wake up the quad. This phase is focused on calming things down and building a foundation for the following phase.
- Reduce pain and swelling
- Restore knee range of motion
- Build early lower limb strength
- Improve daily function
- Maintain overall fitness
Progressive loading of the quad, hamstrings, glutes, and calf. Strength is a major focus in this portion of rehab where many traditional strength exercises are introduced.
- Increase muscle strength and hypertrophy
- Improve movement quality
- Progress overall fitness
Plyometrics, running and force production. This phase bridges strength work and the real demands of your sport.
- Introduce running and plyometrics
- Achieve >80% limb symmetry
- Restore full knee flexion and extension
- Minimal activity-related swelling
Sprinting, change of direction and deceleration are progressively reintroduced. This phase ends with a full return to sport and performance.
- Return to sprinting
- Develop change of direction ability
- Improve deceleration capacity
- Return to training, sport, and performance
Choose how you want to be coached.
Whether you want the flexibility of online or the hands-on experience of in-clinic, we have a pathway that works for you.
Full program, coaching, and guidance, delivered entirely online. Ideal if you're based anywhere in the world and want to train around your schedule.
- Fully personalised 4-phase ACL program
- App-based delivery with exercise videos
- Includes initial consult (40–60 min)
- Includes follow-up consults per week (20 min)
- Direct messaging support throughout
- Weekly program review and updates
- Return-to-sport testing protocols
- Phase progression criteria & monitoring
No lock-in contract. Cancel with 7 days notice.
In-clinic sessions with hands-on assessment, manual therapy, and supervised exercise. The full experience for those who want to be seen in person.
- Initial assessment & ACL-specific evaluation
- Hands-on manual therapy as needed
- Supervised in-clinic exercise sessions
- Personalised program to follow at home/gym
- Phase-by-phase progression testing
- Return-to-sport clearance and testing
- Ongoing communication between sessions
No referral needed. Appointment times available 6 days a week.
Rehab that takes the long view.
Built Around You
Your program is built around your body, your timeline, and your goals, not a one-size-fits-all protocol. Every phase is tailored to where you are and what you're working towards.
Criteria-Based Progression
You don't move to the next phase until you meet the criteria. This protects the graft, reduces re-injury risk, and means your body is genuinely ready.
Return-to-Sport is the Goal
We don't stop at pain-free. We build you back to full sport capacity, with objective testing, sport drills, and a formal return-to-sport process.
Common questions answered.
Don't leave your comeback
to chance.
Get a program built specifically for your ACL recovery, with the structure, support, and expertise to bring you back stronger than before.