ACL FAQ
Learn exactly how to prepare for ACL surgery the right way. This guide covers prehab, swelling reduction, nutrition, graft options, surgery expectations, mental preparation, and the biggest mistakes athletes make before surgery. Built to help athletes reduce setbacks, improve recovery, and return stronger with a clear plan before rehab even begins.
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ACL Rehab Foundations: Start Here
New to ACL rehab? Start here. This course breaks down the entire ACL recovery process in a simple, realistic, and athlete-friendly way. Learn what to expect after injury, surgery options, recovery timelines, return-to-sport expectations, the biggest rehab mistakes, and how to know if your rehab is actually working. Built to help athletes feel more confident, prepared, and less overwhelmed throughout recovery.
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Movement Assessment
Use this link to do a quick and easy at home movement assessment for ACL rehab. This assessment will help you understand your weaknesses, where you are in the rehab process, and guide you what to do next!
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ACL Workout Programs
The ACL Athlete Performance Program gives athletes direct access to structured ACL rehab and return-to-sport programs through TrainHeroic.
Each phase includes detailed workouts, sets, reps, exercise videos, and progressions designed to help athletes safely rebuild strength, power, confidence, and athletic performance after ACL injury.
Built for athletes who want a clear plan, not guesswork
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Nutrition
Learn how nutrition can directly impact ACL healing, muscle retention, recovery, inflammation, energy, and return-to-sport performance. This classroom gives you practical, evidence-based strategies to fuel your rehab the right way.
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ACL Rehab Phases: Week-by-Week Roadmap
Recover from ACL surgery the smart way - phase by phase, from the day after surgery all the way back to your sport. Each phase covers the goal, what to work on, the key exercises, how to know you're ready to progress, and the mistakes to avoid. Criteria over calendar.
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ACL Recovery: The Mental Game
The part of ACL recovery nobody preps you for: the head game. Fear of re-injury, confidence, motivation, and the mental skills that actually get athletes back to sport. Practical tools, not fluff - work through it alongside your physical rehab.
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Late Stage Rehab Education
The ACL Performance Lab teaches physical therapists, strength coaches, and rehab professionals how to bridge the gap between rehab and true return-to-sport performance. Learn late-stage ACL rehab using objective testing, force plate data, strength progressions, plyometrics, running mechanics, change of direction, and real-world systems used with elite athletes. Built for clinicians who want athletes to do more than just “pass PT.”
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ACL Testing & Milestones: Know When You're Ready
Stop guessing if you're ready. This course gives you the exact at-home tests for every phase of ACL rehab - balance, strength, hop, and confidence testing with clear pass/fail criteria. Learn how to test yourself, score your results, and know exactly when it's safe to progress to running, jumping, cutting, and sport. Criteria over calendar.
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Return to Running: The ACL Run Progression
From your first pain-free jog to full-speed sprints, cuts, and curved running. A step-by-step drill progression - pogos, dribbles, buildups, deceleration, and change of direction - with clear criteria to advance at every level and the 24-hour rule to keep your knee honest. Earn speed; don't rush it.
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