Stop Guessing Your ACL Rehab
Follow a Proven Step-by-Step Plan
Stop Guessing Your ACL Rehab
Follow a Proven Step-by-Step Plan
" The exact rehab structure I use in my clinic with ACL patients—so you know what to do, when to do it, and how to do it safely. This isn’t just a random list of exercises - this is the exact structure I use with ACL patients in my clinic to rebuild strength, improve confidence, and return to sport. "
Who is it for?
💬 In Short... For Everyone Recovering From ACL Injury
✅ Torn your ACL recently or months ago?
✅ Preparing for surgery and want to get your knee stronger first?
✅ Had ACL surgery — with or without meniscus repair or LET?
✅ Didn’t have surgery but still need a plan?
✅ Back in the gym but guessing what to do?
✅ Had ACL surgery years ago and your knee still isn’t right?
✅ A physio or coach guiding someone through ACL rehab?
This guide’s for you. It doesn’t matter if you’re pre-op, post-op, 2 weeks or 2 years down the line what matters is what you can do, not when you had surgery. The guide meets you where you’re at, gives you structure, and helps you actually move forward.
❌ This ACL guide doesn’t tell you to follow a set week-by-week plan, force your knee straight, wait for swelling to fade, or hope your quads grow on their own. NOPE.
It shows you how to move forward only when your knee passes the right tests so you know exactly what you should be doing, and when.
Your knee doesn’t know what week it is. It knows if it’s ready.
Skip spending thousands per month on “ACL rehab” where you just wait for things to get better and take your rehab from start to finish into your own hands for a one-off, lifetime cost of £89.00.
Sick of Forcing Knee Extension?
Swelling Coming and Going...
I hear this all the time.
You’re putting in the effort, but doing the wrong exercises at the wrong time, stuck in a cycle of random rehab with no real progression.
That’s exactly why I made this guide.
I realised I had a problem. I can’t physically see and help everyone who needs proper ACL rehab, but I can give you the exact step-by-step structure I use with my own ACL patients. So you’re never left guessing.
❌ Generic ACL Rehab
✅ The Complete ACL Recovery Guide
Printed exercise sheets with no structure or progression
Step-by-step rehab plan so you always know when to progress
Told "swelling will just go with time" instead of getting real solutions
Swelling management strategies that actually work
No clear return-to-run or return-to-sport testing—just "see how it feels"
Full return-to-run & return-to-sport criteria so you know you're ready
No guidance on form or proper loading—just random exercises
Video demos for every exercise so you know you're doing them right
No coaching on landing mechanics—just told to "start jumping"
Learn how to land & decelerate safely to reduce re-injury risk
Join a free consultation call then pay thousands upfront for a trainer you just met
£89 for the complete roadmap—start today
Left to figure things out alone with no real support
Access to me for questions, form checks & swelling reviews
❌ Generic ACL Rehab
Printed exercise sheets with no structure or progression
Told "swelling will just go with time" instead of getting real solutions
No clear return-to-run or return-to-sport testing—just "see how it feels"
No guidance on form or proper loading—just random exercises
No coaching on landing mechanics—just told to "start jumping"
Join a free consultation call then pay thousands upfront for a trainer you just met
Left to figure things out alone with no real support
✅ The Complete ACL Recovery Guide
Step-by-step rehab plan so you always know when to progress
Swelling management strategies that actually work
Full return-to-run & return-to-sport criteria so you know you're ready
Video demos for every exercise so you know you're doing them right
Learn how to land & decelerate safely to reduce re-injury risk
£89 for the complete roadmap—start today
Access to me for questions, form checks & swelling reviews
Get all your queries and questions answered by Tilly herself...
Real Results....
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What Exactly Is In The Complete ACL Recovery Guide...
Gym Testing Protocols
Structured gym tests to track your progress and ensure your readiness before you start running and return to your sport.
Plyometric and Strength Training Exercises
Advanced drills to rebuild strength, agility, and explosiveness, all while ensuring your knee is stable and strong.
Progress Tracking Tools
Methods to measure knee swelling, track pain levels, and monitor your range of motion to ensure you’re progressing safely.
How to Manage Swelling
Proven strategies and techniques to effectively manage and reduce swelling post-surgery.
How to come off crutches
The Complete ACL Recovery Guide includes a step-by-step plan to safely transition off crutches while preventing limping and poor gait mechanics.
Tips and Tricks for Post-ACL Surgery
Personal insights and advice to help you navigate the recovery process smoothly.
Must-Haves for Post-ACL Surgery
Essential items and tools that will aid your recovery and rehabilitation.
Detailed Images on Landing and Decelerating
Unique, detailed visuals and instructions on proper landing and decelerating techniques that you won’t find anywhere else.
Back to Running Plan
A step-by-step plan to gradually reintroduce running, ensuring you build strength and endurance while minimizing injury risk.
RTS Testing and Results
Comprehensive Return to Sport (RTS) tests you’ll need to pass to ensure you're physically ready for sports activities.
Mental Readiness Forms
Tools to assess your mental readiness, crucial for a successful return to sport.
The Most Complete ACL Rehab Guide Available
✅ Step-by-step plan – no guessing, just clear progression
✅ The exact rehab structure I use in my clinic with ACL patients
✅ Designed & written by Tilly—ACL expert working with 100+ ACLers per year
✅ Video demos for every exercise – so you know you’re doing them right
✅ Regain full knee extension & flexion without forcing it
✅ Know when to come off crutches safely
✅ Pre-surgery prep if you’re not operated on yet
✅ Return to run plan—so you don’t rush the process
✅ Return to sport testing—including deceleration & landing drills to prevent re-tears
⚽ What do Professional footballers think? ⚽
What do Professional footballers think? ⚽
Scott Neville | A League All Star Player in 2018
Scott Neville, professional footballer, used the complete ACL Recovery Guide and was back to football in 8.5 months!
His biggest regret? That he didn't get the guide sooner
" I’ve ruptured my ACL twice, so I know how important it is to follow the right rehab path. Even with access to 3 full-time physios, I needed this guide. Tilly’s expertise filled the gaps, helped me keep my team accountable, and stopped me constantly second-guessing my rehab. I only wish I found it sooner. "
Frequently Asked Questions (FAQs)
Everything you need to know before starting your recovery journey with the Complete ACL Recovery Guide.
How will I know what to do and when to progress?
My guide tells you exactly what to do and how often. It’s not based on weeks—it’s built around levels and tests you must pass before moving on. Your knee doesn’t know what week it is; it knows if it’s ready!
Will this guide help me get back to sport confidently?
Absolutely. It includes strength tests, movement drills, and mental readiness checks so you return safely—not just because time has passed.
What makes this guide different from other ACL plans?
Lots of rehab plans tell you what to do “at 6 weeks” or “at 12 weeks.” But your knee doesn’t know what week it is—it only knows if it’s ready.
My guide isn’t based on time. It’s built in levels, and you only move forward if you pass the right strength tests and markers. It tells you what exercises to do, how many times per day or week, and how to check if you’re ready for the next step.
This means you’re not stuck waiting for a date in the diary—you’re progressing when your knee is ready, not just because the calendar says so.
Can I use this guide if I’ve had a meniscal tear repair too?
Yes, absolutely. Every meniscal tear repair is different, and surgeons all apply different restrictions depending on your specific repair. You must know your post-op protocol.
For most people, it’s something like:
-
No deep squats below 90 degrees for X weeks
-
Some people can walk straight away, others need partial weight-bearing
You simply take your surgeon’s instructions and follow them alongside the guide, especially for roughly the first 6 weeks. After that, you can use the guide as normal. The guide explains all of this—and I’m only ever a message away if you need help.
Does it include pre-surgery guidance?
Yes! Most people don’t realise prehab and rehab are exactly the same: get your knee straight, get your range back, reduce swelling, and come off crutches. Then start to load the knee safely and comfortably.
The guide also has must-haves for surgery too, from an ACL expert but also from me as a fellow patient who’s been through it myself.
I’m a clinician—can I buy this and use it in my clinic?
Yes. Many physiotherapists and sports clinicians already use the guide to support their patients. ACL rehab is highly specialized, and this guide ensures:
- You’re following proven, safe progressions.
- You can provide structured, evidence-based rehab even if ACLs aren’t your niche.
- It’s a perfect resource to enhance your practice.
Can I message you if I get stuck?
Yes! I’m only ever a message away if you have questions related to the guide.
Is the guide suitable for non-surgical ACL recovery?
Yes. The guide works for both surgical and non-surgical ACL recoveries.
If you’re managing your injury conservatively, simply start at the level that matches your current ability based on the testing criteria. The structured levels ensure you’re progressing safely and effectively, whether you’ve had surgery or not.
Can I use this guide alongside physiotherapy?
Definitely. The guide is designed to complement professional physiotherapy.
Many patients use it alongside their physio sessions, especially when their physiotherapist doesn’t specialize in ACL rehab. The guide provides a clear structure to ensure no key steps are missed, giving you and your physio the confidence to progress safely and effectively between sessions.
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