ACL Rehab Timelines That Actually Matter (And When It’s Safe to Run, Cut, and Sprint) - Camberwell

By Emma Glynn - The Hip & Knee Physio

Many ACL timelines are guesses. Ours aren’t.

When it comes to returning to sport after an ACL injury, time alone doesn’t earn your green light. It’s your strength, movement quality, confidence, and testing outcomes that matter.

At The Hip & Knee Physio in Camberwell, our ACL rehabilitation isn’t based on arbitrary timeframes. It’s based on criteria. Let’s break down what that means and how it helps you return to sport stronger, safer, and more confident.

Criteria-Based > Time-Based Rehab

If you’ve ever heard “you’ll be back at 6 months”, it’s time to rethink. The best available research shows that most athletes aren’t ready for pivoting sports like netball, AFL, or soccer until at least 9–12 months post-op .

That’s because successful return to sport (RTS) depends on more than healing time:

• ✅ Strength symmetry (especially quadriceps)

• ✅ Hop test performance

• ✅ Movement mechanics

• ✅ Psychological readiness

And this applies whether you’ve had surgery or chosen a non-surgical rehab path.

What Good ACL Rehab Actually Looks Like

There are clear phases in evidence-based ACL rehab. Here’s what to expect:

🗓️ Weeks 0–6:

• Settle the knee (pain, swelling)

• Regain full extension

• Restore normal walking pattern

• Early quadriceps activation

🗓️ Weeks 6–12:

• Build foundational strength (quads, hamstrings, glutes)

• Single-leg balance

• Light cardio

🗓️ Months 3–5:

• Strength progressions (heavier loads)

• Plyometric intro (double then single-leg)

• Running program (once criteria are met)

🗓️ Months 5–7:

• Acceleration/deceleration

• Cutting and turning drills

• Small-sided chaos drills

🗓️ Months 7–9+:

• Contact preparation

• Return-to-training

• Sport-specific chaos

• RTS testing

At The Hip & Knee Physio, we guide you through each phase with purpose and clarity.

The Tests That Actually Earn Your Green Light

Clearance to return isn’t just a physio’s opinion. You need to pass a structured battery of tests. These include:

✅ Quadriceps Strength

• Tested via isometric or isokinetic equipment

• Aim: >90–95% limb symmetry index for pivoting sports

✅ Hop Test Battery

• Single hop, triple hop, crossover hop, 6m timed hop

• Goal: Symmetry and quality, not just distance

✅ Movement Mechanics

• Assess landing, deceleration, and agility

• Watching for valgus collapse or hesitation

✅ Psychological Readiness

• Confidence matters

• Fear of reinjury increases actual risk

You must tick off all of the above to safely return. If your current rehab isn’t testing these? You’re not getting the full picture.

Surgery Now or Rehab First?

Not everyone with an ACL tear needs surgery immediately. Recent trials (like the KANON trial) have shown that structured rehab with the option of delayed surgery can yield similar outcomes to early surgery .

When might early surgery be the better choice?

• Repeated instability despite rehab

• Associated injuries (e.g. meniscus tear needing repair)

• Younger athletes in high-demand pivoting sports

We offer guidance on whether surgery suits your goals or whether structured non-operative rehab might be a smart first step.

How We Do ACL Rehab at The Hip & Knee Physio (Camberwell)

Our ACL rehab isn’t generic. Every program is personalised and aligned with your sport, lifestyle, and goals. We use:

• Scheduled re-testing to track progress

• Clear return-to-play criteria

• Coordination with your surgeon or coach

• Chaos prep: drills that mimic sport unpredictability

Beyond this, we prep you for cutting, contact, and confidence.

FAQs

How soon can I run?

Usually around 12 weeks but only if strength and control tests are passed.

When can I cut/turn?

Typically 5–6 months in. But again, you need to meet hop, strength, and movement criteria first.

Can I avoid surgery?

Sometimes. It depends on your goals, symptoms, and stability. Rehab-first approaches are increasingly supported for many adults.

Is psychological readiness that important?

Yes. It’s one of the biggest predictors of re-injury. We assess it.

Do I need to see a sports physio for ACL rehab?

If you're aiming for a strong, confident return to sport, yes. A generalist rehab plan won’t cut it.

Next Steps: Book ACL Physio in Camberwell

You don’t need to guess your timelines or settle for outdated rehab.

At The Hip & Knee Physio in Camberwell, we are experienced in ACL recovery done properly. Whether you’re post-op, considering surgery, or unsure what to do next, we can help.

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The content provided on this website is for general information and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

While The Hip and Knee Physio strives to present accurate and up-to-date information, we do not guarantee results or outcomes based on the information provided. Any exercises, strategies, or recommendations featured on this site should not be considered a personalised treatment plan.

Always seek the advice of a qualified healthcare provider before starting any exercise program, particularly if you are experiencing pain, injury, or a pre-existing medical condition.

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References

1. Grindem H, et al. “Simple decision rules can reduce reinjury risk after ACL reconstruction.” Br J Sports Med. 2016.

2. Paterno MV, et al. “Criteria-Based Progression Through the Return-to-Sport Phase of Rehabilitation.” JOSPT. 2020.

3. Logerstedt DS, et al. “Self-reported knee function can identify athletes who fail return-to-activity criteria.” JOSPT. 2012.

4. Ardern CL, et al. “Return to sport following ACL reconstruction surgery: a systematic review and meta-analysis of the state of play.” Br J Sports Med. 2011.

5. Frobell RB, et al. “Treatment for acute ACL tear: rehab plus optional delayed surgery vs early surgery.” NEJM. 2010.