The ACL Rehab Guy (2025)

30/11/2025

How did Antoine Dupont return from an ACL injury in just eight months?

Comment “MAP” for my free ACL roadmap training

It’s a question every rugby fan is asking, and the answer shows how far ACL rehab has come.

Elite players don’t return quickly because of luck. They return because of the system built around them.

Here’s what they have from day one:

A clear, structured roadmap
They know every step of the journey. No confusion. No guessing.

A specialist team removing all uncertainty
Physios, S and C coaches, analysts, surgeons. Progress is guided, not hoped for.

Clear measurable targets
Rehab stays intentional. Every week has purpose.

Regular objective testing
Strength, power, asymmetry, control. Progress checked. Weak points identified early.

Accountability from their support system
They’re reviewed, corrected, and supported consistently.

This is why elite players come back strong.

But here’s the real question:

Why is this not also done for amateur athletes?

Yes, pros have more time and resources.
But that isn’t the big difference.

The real difference maker is the knowledge and the system.

Most standard ACL rehab is unstructured, lacks a roadmap, has no meaningful testing, and relies on feel rather than data.
That is a major reason outcomes look so different.

The frustrating part is the science exists.
It’s just rarely implemented in traditional healthcare settings.

That’s exactly what we do at ACL Rehab Online.

We provide the structure, the specialist team, the accountability, and the objective roadmap everyday athletes need for a confident, complete recovery.

Comment “MAP” for my free ACL Recovery Roadmap training.

30/11/2025

It’s never too early… 😂

Comment “KNEE” for my free KNEE recovery guide ⬇️

& follow for how to bulletproof your knees!

The good news is Christmas just came early. I’ve recorded a free guide that might help ease those sore knees this winter!

It’s called “How to get rid of knee pain and build the strongest legs of your life!”

Message me “Knee” and I’ll send it right over!

RP:laurenthephysio

29/11/2025

If you’re in ACL rehab, you’ve probably felt at least one of these:

Comment “MAP” for my free ACL rehab guide ⬇️

1. Your knee feels strong… but not trustworthy.
2. You’re cleared… but you don’t feel ready.
3. You’re scared to jump, cut, or land because it feels “too soon.”

And here’s the truth most people never hear:

Most people go through ACL rehab… but skip the part that actually gets them back to their sport. Everyone focuses on strength, but strength alone doesn’t prepare your knee – or your mind – for real-world movement.

The phase most people avoid (because it feels “scary” or “too advanced”) is the exact phase that matters most:

🔥 Jump progressions

🔥 Agility + change of direction

🔥 Reactivity + confidence training

This is the part of ACLR that bridges the gap between “I’m cleared” and “I actually trust my knee again.”

Skipping this phase is one of the biggest reasons people feel unstable, move hesitantly, or worse… suffer a reinjury. Your ACL doesn’t fail in a leg extension machine. It fails in motion, under speed, under pressure.

When you train jumps and agility properly – progressively and intentionally – you rebuild:

• confidence

• landing mechanics

• coordination

• power

• trust in your body

• your identity as an athlete

This is where rehab becomes return-to-sport.

This is how you protect your graft.

This is how you massively reduce reinjury risk.

If you’re not training jumps and agility… you’re doing half a program.

Here are 3 key action steps to make sure you do it right:
1. Start with controlled jump progressions (small hops, soft landings, single-leg control).
2. Add planned agility before unplanned agility (master patterns before adding randomness).
3. Train confidence as much as strength (your brain must trust your knee as much as your muscles do).

This phase isn’t optional.

It’s the difference between coming back… and coming back stronger.

Comment “MAP” for my free ACL rehab roadmap guide

29/11/2025

The first few weeks after ACL surgery are brutal.
recently joined us and shows how little wins each day make all the difference!

Comment “MAP” for my free ACL recovery roadmap training ⬇️

You’re swollen, stiff, and frustrated

You’re re-learning how to walk

Every movement feels foreign. Every task takes 10x the effort.

You go from training like an athlete, to struggling to lift your leg off the bed.

And beneath all of that, the fear creeps in:

“What if I never get back?”

“What if this is permanent?”

“What if my best days are behind me?”

Because ACL injuries come with baggage.

You’ve heard the stories.

The ones where people never return to sport. The ones who suffer further injury. Who stall out. Who stay limited.

And when you’re stuck doing heel slides and quad sets, those stories feel like your reality.

But they don’t have to be.

We’ve seen something different, because we do things differently.

We’ve had so many athletes come back stronger than pre-injury.

Faster sprints. More force through the ground. Cleaner deceleration.

They return not just “cleared”, but confident, tested, and truly ready.

What’s the difference?

✅ Regular testing — quads, hamstrings, hops, symmetry

✅ Rehab progression that adapts to your actual numbers

✅ Strength programs designed for athletes, not checklists

✅ Clinical coaching that builds trust, accountability, and belief

✅ Transitions based on milestones, not guesswork or time

Early rehab feels slow. It feels like nothing is happening.

But it’s where everything starts

The quiet work. The boring reps. The invisible effort.

That’s the foundation your comeback is built on.

And if you’re in it now, keep going.

You’re not stuck. You’re not broken. You’re just in the part that no one claps for.

Yet.

Get the right plan. Stick to the plan.

The stories you’ve heard don’t have to be yours.

If you’re in the early stages of your rehab journey, and struggling to work out what steps to take, I’ve put together a free ACL rehab guide that will show you exactly what we’ve done to help 200+ ACLers get back to what they love.

Comment “MAP” for my free ACL recovery roadmap training ⬇️

27/11/2025

The wrong ACL rehab plan can waste 6 months of your life, and you don’t realise it until it’s gone.

Comment “KNEE” for my free ACL strength guide ⬇️

You trust the process. You go to your sessions. You do your exercises.

But 3, 6, even 9 months down the line… your quad is still weak.

You still haven’t run. You’ve done zero vertical jump testing.

And suddenly you’re asking the question no one wants to face: “Have I wasted my recovery?”

This isn’t about blame. It’s about standards.

The wrong rehab plan doesn’t just delay your return to sport. It delays your return to self.

And that affects everything:

• Your confidence

• Your identity

• Your trust in your body

• Your mental wellbeing

You start to feel broken. Behind. Stuck in limbo between being injured and being free.

Because the truth is: rehab isn’t just about ticking boxes.

It’s about hitting outcomes. And if your physio isn’t holding you to those outcomes, you’re not progressing. You’re plateauing.

Here’s what every ACL rehab plan MUST include:

✅ 1. Progressive Strength Testing

You must test regularly. No guessing. Quads, hamstrings, calf, jump height, Reactive strength. You can’t improve what you’re not measuring. Your program should adapt to your numbers, not your vibes.

✅ 2. Return-to-Run and Jump Testing

Running and jumping must be earned. That means meeting objective standards for strength, control, and plyometric capacity. Then re-testing. If you’ve started jogging without testing, you’re rolling the dice.

✅ 3. Psychological and Physical Milestones

It’s not just about the knee, it’s about the person. You need to track confidence, fear, trust, and readiness alongside physical targets. That’s how you prevent re-injury and actually return to sport with freedom.

Too many athletes are stuck in slow, vague rehab with no structure, no feedback, and no plan.

If you’ve been doing rehab for months and still feel lost, it’s not your fault.

You probably weren’t given the system you needed.

Comment “KNEE” if you want to see what gold-standard ACL rehab actually looks like, and why it’s never too late to do this right.

26/11/2025

“You’ll never be the same after an ACL tear.

Comment “KNEE” for my FREE ACL recovery guide

Yeah… we’ve heard that one too 👀

But guess what?

That mindset is outdated.

You don’t have to just “live with it.” You can rebuild, reload, and return stronger 💪
⠀
Let’s talk real rehab:
⠀
1️⃣ You’ve finished physio, but your leg still doesn’t feel right: weaker, unstable, not game-ready.

2️⃣ Confidence is low. You second-guess every cut, jump, or change of direction.

3️⃣ You’re stuck in limbo, cleared to return but scared you’ll re-injure it... again.

What you actually need

✅ Targeted strength & power training: your ACL leg doesn’t just need healing, athleticism needs to be rebuilt.

✅ Movement retraining & return-to-play testing: Research backed metrics + sport specific guidance is what rebuilds confidence.

✅ A structured, progressive plan: not random workouts or “just get stronger.” You need strategy, not guesswork.
⠀
💥 The goal isn’t just to jog or walk pain-free.

It’s to cut hard, jump high, land strong, and trust your body again.
⠀
You’re not broken.

You’re rebuilding.

And with the right roadmap, you can go beyond where you were pre-injury.
⠀
Don’t settle for survival.

Train for performance.

Ready to prove the doubters (and maybe yourself) wrong?

Comment “KNEE” below and I’ll send you our free ACL rehab guide today - because your future active life deserves more than guesswork.

25/11/2025

ACL rehab hits right in the feels 🥲

Not just physically, but mentally and emotionally too.

It challenges your identity as someone who gets things done. It tests your patience. It makes you question yourself in ways you never expected.

And the hardest part is staying consistent when progress slows.

There are days where you feel like you’re putting in the work but your knee is not responding.

Days where life gets busy and rehab feels heavier than it should.

Days where motivation dips and every little setback lands harder than it should.

If you’re feeling that drain of trying to juggle rehab with work, uni, family, and everything else life throws at you, you’re not alone.

Most people do not fall off because they are weak.

They fall off because the self doubt starts creeping in.

You start wondering if you’re doing enough. If you’re behind. If you’re ever going to feel like yourself again.

That headspace is normal. It happens to almost everyone on this journey.

But it gets a lot lighter when you’re not carrying it alone.

When someone takes the planning off your plate, shows you you’re on track, and guides you through the tough weeks, the self doubt quietens.

Your confidence starts to rebuild.

And progress finally feels real again.

So if you want the clarity, structure and guidance that takes the pressure off so you can finally move forward with confidence, comment “Knee” below and I’ll send you my free guide and some questions to see if we can help ⬇️

24/11/2025

Comment “MAP” for my free ACL Recovery Roadmap Training. ⬇️

Are you doing old or new ACL rehab?

ACL rehab has changed more in the last 20 years than people realise.

What used to be a career-ender for pros is now a chance for a full comeback — if you’re following the new model.

The problem?

Most people are still stuck in old ACL rehab… and the consequences are brutal:

Low return to sport

Long-term knee pain

Zero confidence

Higher re-injury risk

Here’s the difference:

OLD ACL REHAB

– Based on timeframes, not readiness

– “No open chain” myths

– Random exercises and vague progressions

– Return to sport = “Well done, you’re cleared”

– No structured running, sprinting, agility plan

– No testing which means no certainty

NEW ACL REHAB

– Data-driven milestones guiding every step

– Open chain strength is essential

– Structured return to running, sprinting, agility and sport

– Testing reduces re-injury risk by 84%

– Confidence rebuilt through measurable progress

– Clear roadmap creating predictable results

If you’re unsure which one you’re doing…

Comment “map” below and I’ll send you the Free ACL Recovery Roadmap Training so you can check your rehab against the new standard.

Your knee, and your comeback, deserve better than outdated rehab.

22/11/2025

The first few weeks after ACL surgery are brutal.

COMMENT “KNEE” FOR MY FREE ACL REBUILD STRENGTH GUIDE

You’re swollen, stiff, and frustrated.

You’re re-learning how to walk.

Every movement feels foreign. Every task takes 10x the effort.

You go from training like an athlete, to struggling to lift your leg off the bed.

And beneath all of that, the fear creeps in:

“What if I never get back?”

“What if this is permanent?”

“What if my best days are behind me?”

Because ACL injuries come with baggage.

You’ve heard the stories.

The ones where people never return to sport. The ones who suffer further injury. Who stall out. Who stay limited.

And when you’re stuck doing heel slides and quad sets, those stories feel like your reality.

But they don’t have to be.

We’ve seen something different, because we do things differently.

We’ve had so many athletes come back stronger than pre-injury.

Faster sprints. More force through the ground. Cleaner deceleration.

They return not just “cleared”, but confident, tested, and truly ready.

What’s the difference?

✅ Regular testing — quads, hamstrings, hops, symmetry

✅ Rehab progression that adapts to your actual numbers

✅ Strength programs designed for athletes, not checklists

✅ Clinical coaching that builds trust, accountability, and belief

✅ Transitions based on milestones, not guesswork or time

Early rehab feels slow. It feels like nothing is happening.

But it’s where everything starts.

The quiet work. The boring reps. The invisible effort.

That’s the foundation your comeback is built on.

And if you’re in it now, keep going.

You’re not stuck. You’re not broken. You’re just in the part that no one claps for.

Yet.

Get the right plan. Stick to the plan.

The stories you’ve heard don’t have to be yours.

If you’re in the early stages of your rehab journey, and struggling to work out what steps to take, I’ve put together a free ACL rehab guide that will show you exactly what we’ve done to help 200+ ACLers get back to what they love.

👇 Comment KNEE for your free guide.

22/11/2025

It all sounded so easy right?

That first day in the surgeons office

“So we’ll whip out a piece of your hamstring, pop it in your knee as a new ACL, you’ll do some physio and you’ll be back to sport in 6-9 months!”

Simples right?

Maybe not..

The biggest lie people are told after ACL surgery is not one specific thing..

But it often starts in this initial conversation

The reality is only 24% of amateur athletes get back to sport within 12 months

Many are sent back with a high risk of re-tear due to low quality rehab, missing out on critical things like passing strength and jump testing, plyometrics and a clear return to sport plan.

Reality does not often match these initial expectations

The reality is that rehab is hard, people are rarely given a clear roadmap of exactly what they should do, how to navigate the setbacks and how to reduce the risk of further injury!

So if you thought initially,

“I’ll be back skiing or playing sport in 9 months” when you first had surgery”

but reality has looked much different

I’ve just created a training that might help

It’s called

“How to build the strongest legs of your life after ACL surgery”

and guess what?

It’s totally free

Comment below this post KNEE and I will send it right over now

The ACL Rehab Guy

30/11/2025

30/11/2025

29/11/2025

29/11/2025

27/11/2025

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