Is It Normal to Have Pain Months After ACL Surgery?

by

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 hurts every time I walk.”
“I’ve got this grinding pain deep inside my knee — is that normal?”
“It’s been 3 months and I still can’t get around without pain.”

It shouldn’t be this way.
And if it is, your rehab plan needs a serious review.

🔍 What’s Normal (and What’s Not)

Some ache after long walks, a tough session, or sitting too long?
Fair enough. You’ve just had major surgery and the joint’s still adjusting.

But…

🔴 Constant pain
🔴 Pain with every step
🔴 Night pain or pain doing basic exercises

…are big red flags.

🚨 Why You’re Still in Pain Months Later

Here’s what might be going on:

  • You haven’t achieved full extension or flexion.
    Lack of full range causes all kinds of compensation and overload. Extension, in particular, is non-negotiable. I don’t worry about how someone’s progressing after 8 weeks — unless they’re missing full extension, normal walking, or still swollen.

  • You’re being under-loaded.
    I see it all the time — stuck on bodyweight bridges and side-lying clams. You need progressive strength training, especially if your quad is still sleeping.

  • Your rehab has no structure.
    This is huge. You need a roadmap, with milestones to hit before progressing. Time alone doesn’t fix this — effort and testing does. That’s why my Complete ACL Recovery Guide is built around levels: you unlock each one by passing specific tests. No guesswork. No risk.

🧠 Your Clinician Should Be Investigating, Not Guessing

If your pain’s not improving, your therapist or surgeon should be:

  • Checking for missed range

  • Reviewing your loading and strength plan

  • Looking at gait, swelling, biomechanics

  • Maybe even re-scanning your knee

If they’re brushing it off or telling you it’s normal… it’s not.

✅ What to Do Now

If you’re still in pain at 3 months post-ACL surgery:

  1. Get reassessed. Properly.

  2. Rebuild your rehab structure.

  3. Track your progress, don’t just wait.

And if you feel like your rehab’s missing the mark?

📘 Start with the guide I built for patients just like you.
It’s helped thousands fix extension, reduce pain, regain strength — and get back to sport.

👉 Complete ACL Recovery Guide — £89
Stop guessing. Start progressing.