An ACL injury can feel like a major setback — especially if you’re active or involved in sports. Whether it’s a complete tear requiring surgery, or a partial injury being managed conservatively, ACL recovery is a journey that takes time, patience, and the right rehab plan.
In this blog, we’ll walk you through what to expect from ACL recovery, how physiotherapy can help, and what you can do to return to full strength — without rushing the process or risking re-injury.
Why ACL Injuries Take Time to Heal
The anterior cruciate ligament (ACL) is one of the key stabilisers of your knee. It helps prevent the tibia (shinbone) from sliding forward in front of the femur (thighbone) and provides rotational stability during activities like pivoting, jumping, and changing direction.
When the ACL is torn — either partially or completely — it doesn’t heal the same way a muscle or bone does. That’s why recovery often involves a structured physiotherapy plan, and in many cases, surgical reconstruction followed by months of rehab.
Typical ACL Recovery Timelines
While recovery varies depending on the individual, type of injury, and whether surgery is involved, here’s a general guide to what ACL rehab looks like:
0–6 Weeks: Early Recovery Phase
- Focus: Reducing swelling, regaining knee extension, gentle strengthening
- Activities: Ice, compression, range of motion work, quad activation
- Physio support: Pain management, gait training, early mobility exercises
This is the foundation phase. Rushing here can delay healing or lead to poor movement patterns.
6–12 Weeks: Building Strength and Stability
- Focus: Improving strength in quads, hamstrings, glutes
- Activities: Bodyweight exercises, balance work, stationary bike
- Physio support: Progressive loading, core stability, neuromuscular training
Most clients start to feel more confident in everyday activities during this stage — but sport-specific movements are still off the table.
3–6 Months: Functional Movement and Agility
- Focus: Restoring power, dynamic control, and movement patterns
- Activities: Jumping, lunges, agility drills (under guidance)
- Physio support: Sport-specific training, psychological readiness assessment
This is where people often “feel” ready — but return-to-sport testing is essential to avoid re-injury.
6–12+ Months: Return to Sport or High-Level Activity
- Focus: Sport-specific drills, endurance, reactivity
- Activities: Sprinting, cutting, pivoting, full training (if cleared)
- Physio support: Final testing, injury prevention strategies, load monitoring
Most athletes return to sport around 9–12 months post-surgery — not 6 months, as commonly thought. Patience here pays off in long-term joint health and performance.
What Factors Affect ACL Recovery Time?
Everyone heals at a different pace. Some key factors that can speed up or slow down recovery include:
- Surgical vs. non-surgical approach
- Pre-injury fitness and muscle strength
- Commitment to rehab and physiotherapy
- Psychological readiness and confidence
- Support from a physio-led team
- Re-injury risk or setbacks
The Role of Physiotherapy in ACL Recovery
Physiotherapists play a critical role throughout the ACL rehab journey. At our clinic, we tailor every ACL program to your goals — whether that’s returning to elite sport, recreational running, or simply walking confidently again.
Our ACL rehab support includes:
- Joint mobility and muscle activation in early stages
- Progressive strength and functional training
- Balance and proprioception work
- Sport-specific reconditioning
- Return-to-sport testing and injury prevention plans
We also work closely with your surgeon (if applicable) to align rehab with surgical milestones.
Want a Smoother, Stronger ACL Recovery?
Whether you’re freshly injured or months post-surgery, the right rehab plan can make all the difference.
Book an appointment with one of our physiotherapists to:
- Assess your current strength and mobility
- Identify imbalances or movement issues
- Build a step-by-step recovery roadmap tailored to you
- Ensure a safe and confident return to your lifestyle or sport
ACL injuries don’t have to define your future. With the right support, you can recover stronger than ever.