How to Return to Sport Safely After an ACL Injury

An ACL (anterior cruciate ligament) tear is one of the most feared injuries in sport — but with the right rehabilitation, most athletes return to full activity.

**Phase 1: Acute Management (Weeks 1–2)**
Focus on reducing swelling, restoring full knee extension and walking normally. Ice, compression and gentle range-of-motion exercises are key.

**Phase 2: Strength Building (Weeks 2–12)**
Progressively load the quadriceps, hamstrings and glutes. Closed-chain exercises like squats, leg press and step-ups form the foundation.

**Phase 3: Sport-Specific Conditioning (Months 3–6)**
Introduce jogging, lateral movements, change-of-direction drills and sport-specific skills progressively.

**Phase 4: Return-to-Play Testing (Month 6+)**
Objective tests — including limb symmetry index, hop tests and psychological readiness scales — determine readiness. We never rush this phase.

**Our Approach**
At Harbour Health Physiotherapy, we use a criteria-based return-to-sport protocol rather than a purely time-based one. Every patient progresses individually.

Book a consultation with our sports physio team to start your recovery journey.