ACL surgery recovery doesn’t start when you wake up from the operation — it starts long before.
Surgery is a big step, but what most people don’t realise is this: it’s just the beginning. If you want to avoid long-term issues like stiffness, swelling, or never getting back to your sport, you need to go into it with a clear plan.
This guide walks you through what to know before surgery, what to focus on immediately after, and the most common mistakes people make in ACL surgery recovery.
Before ACL Surgery — What You Need to Know
1. Picking the Right Graft
If your surgeon only gives you one graft option, that’s a red flag. Every surgeon should be comfortable with multiple graft types and explain what’s best for you based on:
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Your sport
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Your job (e.g. kneeling with a patella graft isn’t ideal)
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Your history of hamstring or quad injuries
👉 Sprinters? Hamstring grafts may not be your best bet.
👉 On your knees for work? A patella graft might cause discomfort long-term.
Push for the conversation. It’s your body, and your ACL surgery recovery depends on it.
2. Prehab Isn’t Optional
The stronger and more mobile you go into surgery, the better your recovery. You must:
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Reduce swelling
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Regain near full extension
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Start quad activation
Go into surgery strong, and you’ll come out stronger.
3. Have a Plan for Week 1 Onwards
Most people only realise 2–3 weeks in that they’ve been winging it. By then, progress has already stalled.
Start with a structured plan that shows you:
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What exercises to do (and how often)
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When to get off crutches
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How to regain full range of motion
Your ACL surgery recovery is won or lost in the first few weeks.
After ACL Surgery — The First 2 Weeks Are Crucial
This is where most people go wrong:
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Too much rest
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Poor swelling management
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Not prioritising knee extension
What to Do Instead
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Work on full extension from day one — time alone won’t get it back
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Use drills like quad sets, heel props, and band-assisted lifts 4x/day
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Elevate and ice correctly (not just flopping on the sofa with a bag of peas)
Nutrition for ACL Surgery Recovery
What you eat matters. It’s your healing fuel.
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High protein
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Anti-inflammatory foods
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Hydration
Personally, I take turmeric shots daily post-op and recommend them to every client. (Turmeric Co has great info).
How Long Does ACL Rehab Take?
Not 12 weeks. Not 6 months. Not a cookie-cutter timeline.
Your ACL surgery recovery should be based on:
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Progressing through strength phases
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Hitting clear return-to-run and return-to-sport criteria
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Passing movement and strength tests
Your knee doesn’t know what week it’s on. Stop following week-by-week plans that ignore progress.
What No One Tells You About ACL Surgery Recovery
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You’ll second-guess yourself (a lot).
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Progress isn’t linear.
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Bad rehab — or no plan at all — is the biggest setback.
I hear it weekly:
“I’m 10 weeks post-op and still can’t walk properly.”
“I’m stuck doing the same three exercises with my physio.”
It’s avoidable with the right plan.
A Plan That Actually Works
That’s why I built my Complete ACL Recovery Guide.
✅ Covers surgery to sport — all phases
✅ Rehab milestones and tests
✅ Clear instructions and video demos
✅ Trusted by 1,000s worldwide
👉 Check out the Complete ACL Recovery Guide — just £89.
Your ACL surgery recovery deserves more than guesswork. Start strong, finish stronger.