You’ve just had ACL surgery. Now what?
Some clinics might give you a sheet of basic exercises and say, “see you in a few weeks.” But research shows this early phase is critical to long-term success. At Pain & Performance Coach LLC, we use a research-backed, performance-driven approach to optimize the first 4–6 weeks of rehab so you heal stronger, faster, and more safely.
Disclaimer: this information is for your education and should not be considered medical advice regarding diagnosis or treatment recommendations.
⏱️ The Early Stage is NOT Passive Recovery
Too often, the early stage after ACL reconstruction is treated like a waiting game. But the truth is:
“Every delay in restoring strength, mobility, and function early on can lead to long-term deficits and delayed return to sport.” – van Melick et al., 2021
Instead of resting and hoping, we proactively:
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- Control pain and swelling 🧊
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- Restore full knee extension âś…
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- Rebuild quad control and strength đź’Ş
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- Maintain cardiovascular and core fitness 🚴‍♀️
đź“Š Our Approach to Early ACL Rehab
We structure early rehab around milestone-based progress, not generic timelines. Key early priorities include:
âś… Full Knee Extension (ASAP!)
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- We emphasize extension > flexion in week 1
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- Techniques include prone hangs, heel props, and manual therapy
🔥 Swelling Control
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- Cryotherapy, elevation, compression sleeves
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- Swelling limits quad activation and ROM—controlling it = faster progress
⚡ Quad Activation
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- Neuromuscular electrical stimulation (NMES) and EMG biofeedback to “wake up” the quads
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- Active straight leg raises, terminal knee extensions (TKEs), and short-arc quads with external feedback
🧠Movement Quality Over Quantity
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- We teach proper motor patterns early
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- Avoid compensatory strategies like hip hiking or trunk lean
🏋️‍♀️ We Train the WHOLE Athlete, Even in Week 1
Just because your knee is healing doesn’t mean the rest of your body has to sit still.
We use:
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- BFR (blood flow restriction) training for quad preservation with low loads
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- Core training to maintain trunk stability
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- Upper body strength work to keep you athletic
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- We use Ski Erg training, med ball slams, and even rope slams to preserve cardio fitness without stressing the knee
🧠External Cues & Biofeedback for Better Results
The brain matters in rehab. That’s why we incorporate:
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- External cues (e.g., “kick the ball” instead of “tighten your quad”)
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- Visual feedback using the Voltra and/or force plates to enhance learning and motivation
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- Mirror training or VR to drive faster motor recovery
❌ Common Mistakes That Delay Recovery
Many clinics unknowingly set athletes back in the early phase. Here’s what we avoid:
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- ❌ Letting swelling and pain persist without aggressive control
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- ❌ Focusing on flexion too soon, neglecting extension
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- ❌ Ignoring quad deficits, leading to long-term strength loss
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- ❌ Skipping core or contralateral limb training
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- ❌ Using only passive modalities with no progression
đź“Ť Local, Research-Based Rehab in Hillsboro, Beaverton, and Beyond
At Pain & Performance Coach LLC, we don’t wait for recovery to “just happen.” We lead it—with data, intent, and precision.
Whether you’re a soccer player in Cornelius, a firefighter in Forest Grove, or a weekend warrior in Portland—our ACL rehab starts the right way, from day one.
🔑 What Makes Our ACL Rehab Different?
| Feature | Why It Matters |
|---|---|
| Visual feedback | Helps restore quad activation quickly |
| Force plate testing | Tracks real knee function, not just movement |
| BFR strength training | Prevents atrophy with low joint stress |
| NMES + active training | Supercharges early muscle recruitment |
| Objective milestones | You progress when you’re ready, not just by time |
đź“ž Book your ACL evaluation today and get started on a smarter path to recovery.
đź“Ť Serving Hillsboro, Beaverton, Portland, Forest Grove, Cornelius, Banks & North Plains.