Knee Rehab

Dear Friend,

Welcome! We’re so glad you’ve found your way here. Whether you’re just beginning your ACL recovery journey or are well along the path, you are not alone—and you are very much seen, heard, and supported here.

Recovering from an ACL injury can feel overwhelming, isolating, and uncertain at times. That’s exactly why this community exists: to be a safe and empowering space where we lift each other up, share real experiences, celebrate the small victories, and lean on each other through the tough days.

Here, you’ll find people who truly understand what you’re going through—because we’ve been there, or we’re walking the same path right now. From rehab tips and mindset support to honest conversations and encouragement, this is a place of healing, strength, and connection.

You’re not expected to have it all figured out. Ask questions, share your wins (no matter how small), or just listen and take what you need. Your presence is valued, and your journey matters.

We’re honored to have you with us. Let’s walk this road together—step by step, stronger every day.

In this protocol you will find the entire recovery process lasting 32 weeks (8 months). we will go through this period from the first days after the operation until the very return to the field. 

Take a few minutes to read the instructions and recommendations for our protocol in detail. 

Your recovery will be divided into 3 phases:

• early phase
• mid phase 
• late phase (return to play) 

* each phase lasts approximately 3 months ( +/- one month)

* each month is divided into weeks

* each week will include 2-3 trainings that you can repeat during the week

You should follow the training schedule to a greater extent so that the results are there. 

Each exercise is described and in addition has instructions for the number of repetitions and duration. If the intensity of the exercise itself is too much, feel free to correct and adapt it to yourself. The instructions are general so you know roughly what to expect, but everything is subject to change.

Pain during exercise is tolerable as long as it is minimal (2-3 on a scale of 10). Anything beyond that means that you are either not yet ready for that exercise or you are not performing it according to the instructions.

If you want to share any impression with us, good or bad, contact us in the common discord group.

Recovery is better together. Share your journey, and let’s support each other every step of the way.