When Should You Start Exercise After ACL Surgery?
This is a question I don’t get as often as I used to—but still way too often.
Too many people assume they need to wait until their two-week post-op check-up before doing anything. Sitting around, barely moving, and waiting for stitches to be removed? That’s a recipe for stiffness, weak quads, and a much slower recovery.
Why Early Rehab Matters
The best ACL patients are the ones I see before surgery because we set clear expectations and rehab goals from day one. They know exactly what to focus on immediately after surgery so they don’t fall behind.
After ACL surgery, you should be doing basic exercises 3-4x per day to keep swelling under control, maintain movement, and wake up the quads. Even the smallest exercises matter.
What You Should Start With Post-Surgery
🔹 Swelling control – Ice, elevation, and movement help speed this up.
🔹 Full extension focus – Regaining full knee straightening early is crucial.
🔹 Quad activation – Even simple quad squeezes can prevent major muscle loss.
🔹 Gait drills – Improving the way you walk to avoid compensations and bad habits.
Don’t Wait to Start Rehab
If you just sit and wait after surgery, you’ll end up with stiffness, poor movement, and a much harder rehab journey.
If you want a step-by-step ACL rehab plan from pre-surgery to return to sport, check out my Complete ACL Recovery Guide. It takes all the guesswork out of rehab, so you know exactly what to do at each stage. 🚀