Join Hundreds Recovering from ACL Injuries - From Athletes to Active Individuals - Using This Guide to Return to Their Best
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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. "
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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Who is it for?
Anyone aiming to return to daily activities or sports confidently...
Pre-Surgery Patients / Post-Surgery Patients
Non-Surgical (Conservative) Management
Physiotherapists and Therapists / Coaches and Trainers
💬 In Short... For Everyone Recovering From ACL Injury
Whether post-surgery, non-surgical, returning to sport, or guiding clients, this guide gives you the structured plan, progress tests, and confidence for a safe, strong recovery.
⚽ 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 get rehab right and follow the right recovery path. From the moment I found Tilly Milverton's Complete ACL Recovery Guide, I knew the information was accurate and detailed—her expertise really stood out.
Being part of a professional sports team with three full-time physios, I didn't want to step on anyone's toes, but I needed this guide (I wish I found it earlier). It helped me fill in the gaps, keep my physios accountable, and stopped me from constantly bombarding them with questions. "
" Despite being 36—an age when many thought I wouldn't return to pro football—I made it back in 8.5 months, and this guide played a huge role. I still use it for ongoing maintenance, and I have a printed copy at home and a bookmarked version on my phone for easy access at the gym.
It exceeded my expectations—covering everything from pre-surgery to return-to-sport protocols. This is an ACL bible, and I swear by it. The value for money is unreal—this guide answers every question you have about ACL rehab. If you're recovering from an ACL injury, it's worth every penny. "
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
Frequently Asked Questions (FAQs)
Everything you need to know before starting your recovery journey with the Complete ACL Recovery Guide.
How do I know when to progress through the guide?
The guide is designed in levels, and each level comes with clear progression criteria—like your own personal fitness tests.
If you pass all the tests at a level, you’re ready to move on. This keeps your rehab safe, structured, and tailored to your recovery speed.
Does the guide tell me what exercises to do each day?
Yes. The guide outlines exactly how many times per day or per week you should complete each exercise at every level.
From early-stage movements to advanced strength work, you’ll know exactly what to do and when. It’s a complete step-by-step plan—no guesswork involved.
I had ACL surgery months or years ago. Can I still use this guide?
Yes. Many people with long-standing niggles or those who feel they never fully recovered use this guide successfully.
Start one level below where you think you are—this allows you to rebuild strength safely and address any lingering issues. Progress gradually, and you’ll likely see improvements quickly.
I’m a clinician—can I use this guide with my patients?
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.
How will I know how to perform the exercises correctly?
Every exercise comes with
- Written instructions breaking down proper form.
- Video demonstrations so you can see exactly how each movement is done.
- You’ll feel confident knowing you’re performing the right exercises, the right way.
What equipment do I need?
The guide provides a complete list of recommended equipment, including:
- Easy links to purchase any suggested items.
- Affordable and accessible options, so you can rehab from home or the gym.
- You’ll be fully prepared without wasting money on unnecessary gear.
- Bear in mind you will need access to a gym for your rehab from 8-12 weeks in.
What makes this guide different from other ACL recovery plans?
Unlike generic plans, this guide:
- Offers detailed progress testing at every stage.
- Includes mental readiness forms to build confidence.
- Is based on years of clinical experience helping patients return to sport safely and stronger than ever.
- It’s not just a plan—it’s a proven system trusted by hundreds of successful recoveries.
Can I ask questions if I get stuck during my recovery?
Yes. You’ll have direct access to support so you can get clarity on exercises, progressions, or rehab challenges.
No more being left in the dark—this guide supports you every step of the way.
Will this guide help me return to sport confidently?
Absolutely. The guide doesn’t stop at running—it takes you through:
- Pre-running drills
- Strength markers specific to ACL return
- Return-to-sport testing
- It’s designed so you’re not just “recovered” but truly ready to compete—strong, confident, and safe.
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.