Have you twisted your knee and felt a sudden “pop”? Or maybe your knee buckled when changing direction? You might have injured your ACL, a common but serious knee ligament injury. Here’s what you can expect if you come to our clinic, from the moment of injury through to returning to sport.
What is the ACL?
The anterior cruciate ligament (ACL) is one of the key ligaments in your knee, stabilizing it during twisting, pivoting, and sudden stops. It connects your thigh bone (femur) to your shin bone (tibia) and prevents excessive forward movement and rotation of the tibia.
The Moment of Injury
ACL injuries often happen during sports that involve cutting, pivoting, or sudden stops, like soccer, basketball, or skiing. Typical signs include:
- A “pop” sound in the knee
- Sudden pain and swelling
- Instability or feeling like your knee will give way
How can we help at Physio on the Green?
Assessment & Diagnosis
When you arrive at our clinic, the assessment includes:
- Clinical Examination
- Checking knee stability with tests like the Lachman or pivot shift test.
- Assessing swelling, range of motion, and pain.
- Imaging if Needed
- An MRI may be ordered to confirm the ACL tear and check for associated injuries (meniscus, cartilage).
- Functional Testing
- Strength testing of quadriceps and hamstrings
- Balance, coordination, and control assessments
Rehabilitation: Building Strength and Stability
Whether you undergo a surgical or a non-surgical approach, rehabilitation is critical. Here’s what your journey might look like at Physio on the Green:
- Early Phase – Protect and Regain Mobility
- Reduce swelling and regain knee range of motion
- Gentle exercises to maintain hip and ankle strength
- Mid Phase – Strength and Control
- Focus on quadriceps, hamstrings, glutes
- Balance, stability, and movement control exercises
- Gradual weight-bearing activities and functional movements
- Late Phase – Sport-Specific Conditioning
- Plyometric drills, cutting, and pivoting exercises
- Force deck or jump testing to assess symmetry and power
- Strength assessments using dynamometry or other devices to measure quadriceps and hamstring balance
- Return to Sport
- Objective criteria like strength symmetry >90%, good hop tests, and movement quality
- Individualised plan to safely return to competitive or recreational sport
Evidence-Based Approach
At Physio on the Green, we combine evidence-based practice with personalised care, meaning your rehab plan is tailored to your injury, fitness, and goals. We focus not just on getting you back to sport, but on preventing re-injury.
This includes:
- Neuromuscular training
- Movement retraining
- Strength and power assessments
- Education on safe progression
Final Key Takeaway
Recovering from an ACL injury isn’t just about getting the knee “good enough”, it’s about rebuilding confidence, strength, and long-term resilience so you can return to the things you love without second-guessing your body. The right rehab plan makes all the difference, and at our clinic we tailor every step of the process to you: your sport, your goals, your lifestyle.
If you’re ready for guidance that’s evidence-based, structured, and completely personalised, our team is here to help you make a strong, safe and sustainable comeback.
Written by Nick De Vries | Physiotherapist | Bike Fit Expert
References
- van Melick, N., van Cingel, R., Brooijmans, F., et al. (2016). Evidence-based clinical practice update: Practice guidelines for anterior cruciate ligament rehabilitation based on systematic review and expert consensus. Br J Sports Med, 50(24), 1506–1515.
- Grindem, H., Snyder-Mackler, L., Moksnes, H., Engebretsen, L., Risberg, M. (2016). Simple decision rules can reduce reinjury risk by 84% after ACL reconstruction: The Delaware-Oslo ACL cohort study. Br J Sports Med, 50, 804–808.
- Myer, G. D., Ford, K. R., Paterno, M. V., et al. (2008). The effects of plyometric vs. dynamic stabilization and balance training on lower extremity biomechanics. Am J Sports Med, 36(6), 108–115.
- (2024). Anterior cruciate ligament: A brief narrative review of main risk factors for injury and re-injury. Journal of Bodywork & Movement Therapies, 38, 92–99.
- Welling, W. (2024). Return to sports after an ACL reconstruction in 2024 – A glass half full? Physical Therapy in Sport, 67, 141–148
- Kotsifaki, R., & Barbosa, O. (2023). Aspetar Clinical Practice Guideline on Rehabilitation after ACL Reconstruction. Aspetar Sports Medicine Journal, Vol. 12, Targeted Topic: Rehabilitation After ACL Injury.