tillymilverton Look down at your leg post-ACL surgery and the first thought is usually: “Where the hell did my quad go?”It happens fast. And it freaks people out — because the quad doesn’t just bounce back on its own. But here’s what most people don’t realise:Your quad isn’t lazy — it’s neurologically switched off. 🧠 Why … Read more
Let’s get one thing straight:A little ache is one thing — constant pain is another. If you’re 2–3 months post-op and still wincing when you walk or struggling to sleep because of knee pain, let me be honest with you:No, that’s not normal. I get messages daily from people saying things like: “My knee still … Read more
If you’ve been told to avoid the knee extension machine after ACL surgery, you’re not alone. It’s one of the most misunderstood movements in ACL rehab — often banned outright, without context. Patients hear phrases like: “It’s too much strain on the graft.”“Just stick to squats for now.”“That machine’s dangerous after surgery.” But here’s the … Read more
Let’s talk ice machines after ACL surgery — because trust me, you’ll be icing a lot. And not all options are created equal. I’ve had four knee surgeries myself (only one ACL, thankfully), and I’ve tried everything from cheap freezer packs to top-end machines. So here’s the honest truth, based on experience — not just … Read more
You’ve just had ACL surgery. You’re looking at your leg thinking, “Where’s my quad gone?”Honestly — that early quad shutdown catches everyone off guard. One of the best bits of kit to help with that in the early weeks?The Compex muscle stimulator. Here’s my honest take on whether it’s actually worth it — and how … Read more
Big news: FIFA Women’s ACL Injuries Study is now available looking into the rise of women’s ACL tears. The research, based at Kingston University, will explore whether hormonal changes across the menstrual cycle could increase the risk of ACL tears. It’s the first time a governing body like FIFA is seriously investing in why this … Read more
Must-Haves After ACL Surgery (That Actually Make a Difference) If I had no budget limit and could kit out every ACL patient with the best gear — these would be the must-haves. Some are small and simple. Others cost a little more. But every single one of them can make your ACL recovery smoother, quicker, … Read more
Let’s clear something up straight away: ACL rehab isn’t necessarily slow — it just feels like it. Most surgeons and physios (the good ones, anyway) will tell you upfront that ACL rehab is a 12-month process if you’re doing it properly. Not rushed. Not patched together with random exercises from social media. Done right. The … Read more
Are You Struggling with Knee Extension After ACL Surgery? If you’re months post-ACL surgery and still can’t fully straighten your knee, you might have heard the term Cyclops lesion. But here’s the truth: 9 out of 10 times, it’s NOT a Cyclops lesion—it’s just bad rehab. As an ACL rehab specialist, I’m seeing more and … Read more
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 … Read more