ACL Sprain Rehabilitation

What is an ACL Sprain?

An ACL sprain is a tear of the anterior cruciate ligament in the knee. The anterior cruciate ligament runs diagonally across the knee. It originates from the back of the femur (thigh bone) and attaches to the front of the tibia. Its function is to prevent the tibia (shin bone) from moving excessively forwards.

Injuries to the ACL usually occur as a result of either a twisting force in the knee. This can happen when landing after a jump. The foot is planted on the ground, whilst the knee twists inwards. Although less common, you may also sustain an ACL injury from contact with opponents, particularly in sports such as rugby or football.

Who is this program suitable for?

This is a Comprehensive ACL rehab program for mild to moderate ACL knee sprains. Ideal for both beginner and elite-level athletes.

How does it work?

The program consists of 4 phases. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria. Phil introduces each phase and guides you through the program via a series of videos.

The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

Program structure

Phil’s ACL Sprain rehabilitation program comprises the following:

Phase 1

Phase 1 begins as soon as possible after injury and can last up to 2 or 3 weeks depending on your grade of injury. The aim is to stop bleeding within the joint and control swelling.

By the end of phase 1, you should be able to walk normally without a knee brace and without your knee feeling unstable. You should also be able to fully extend (straighten) your knee and there should be minimal swelling.

Phase 2

The aim of phase 2 is to eliminate any swelling, regain full range of motion in both knees and have the confidence to step up and down without pain.

Phase 3

The aim of phase 3 is to progress to a point where you can run at 75% of maximum speed and begin to perform simple agility drills.

Phase 4

The emphasis in phase 4 is on bridging the gap between rehabilitation exercises and full fitness. Don’t skip this phase because you are almost there. It is important, especially if you want to avoid setbacks later.

This is where your knee is able to withstand and cope with unpredictable, high load, and high-speed movements and activities.

What is included?

The program includes the following elements:

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional or activity-specific exercises and running progressions.

Priority support

If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.

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