Torn your Anterior Cruciate Ligament (ACL)? You’re not alone—and it’s not the end of your sport. ACL injuries are common, especially among active Aussies, but with the right rehab plan, you can come back strong. In this blog, we’ll break down what an ACL injury actually is, how physio helps, and share a real success story from our clinic.

What is the ACL?

The anterior cruciate ligament (ACL) is one of the key ligaments that stabilise your knee joint. It connects the thigh bone (femur) to the shin bone (tibia) and helps control back-and-forth movement and rotation of the knee.

It plays a massive role when you’re:

Which is why sports like soccer, netball, basketball, footy, and skiing tend to see a lot of ACL injuries. When it tears, the knee often gives way—and so does the heart of anyone who’s ever heard that dreaded “pop”.

How Does an ACL Tear Happen?

Most ACL injuries are non-contact. That means they happen without a tackle or direct blow—often during a sudden stop, twist, or awkward landing.

You might hear or feel a “pop”, followed by:

Do You Need Surgery?

Here’s the thing—not everyone with an ACL tear needs surgery. While some high-level athletes or people with very unstable knees may opt for reconstruction, others do really well with a structured physiotherapy program.

In fact, recent research has shown that non-operative rehab can be just as effective in many cases, especially for people who aren’t involved in pivot-heavy sports (Grindem et al., 2016).

The Role of Physiotherapy

Whether you’re going down the surgical or non-surgical route, physiotherapy is essential for:

1. Regaining Range of Motion

We’ll get that knee moving again (safely), focusing on bending, straightening, and easing stiffness.

2. Reducing Swelling and Pain

With manual therapy, taping, ice, and gentle movement, we can bring swelling down and get your pain under control.

3. Building Strength

The quads, hamstrings, glutes, and calves all play a role in stabilising the knee. We gradually strengthen these through a targeted program.

4. Restoring Stability

Balance and proprioception exercises help retrain the brain and body to work together again—especially after that trust in your knee has taken a hit.

5. Sport-Specific Drills

Closer to the end of rehab, we introduce jumping, pivoting, and change-of-direction training tailored to your sport.

Phases of ACL Rehabilitation

Rehab isn’t a one-size-fits-all journey, but here’s a rough breakdown of what the process looks like:

Phase 1: Acute Management (Weeks 0–2)

Phase 2: Early Strength (Weeks 2–6)

Phase 3: Progressive Loading (Weeks 6–12)

Phase 4: Return to Running (From Week 12+)

Phase 5: Return to Sport (6–12 months)

Note: These timelines vary depending on whether surgery is involved and how your body responds to rehab.

Bracing and Supports

Some patients choose to wear an ACL brace for extra support—especially during the early stages or when returning to sport. While braces don’t replace strong muscles and good control, they can help with confidence.

Your physio can help you decide if a brace is right for your goals.

Common Mistakes We See

❌ Rushing back too soon

Don’t skip steps. Even if your knee feels okay, skipping strength or neuromuscular control work increases your risk of re-injury.

❌ Avoiding movement altogether

Yes, it’s injured—but total rest isn’t the answer. Safe, guided movement early on prevents stiffness and helps circulation.

❌ Copying someone else’s rehab plan

Everyone’s injury, goals, and body are different. What works for one person might not suit you. That’s why seeing a physio makes a big difference.

Real Case Study: Emily’s ACL Comeback

Emily, 27, came to our clinic after a netball injury. She landed awkwardly after a jump and felt a sudden “pop” followed by intense swelling. A trip to the physio the next day confirmed the signs of an ACL tear, and an MRI confirmed it: complete ACL rupture with no other ligament damage.

Emily was devastated—she’d just made it into a local rep team and thought her season was over. After consulting with her orthopaedic surgeon, she decided to try conservative management (no surgery) with a 6-month structured physiotherapy program.

Here’s what we did:

Now, Emily’s back on the netball court and plays with more confidence than ever. She still does her rehab exercises twice a week and sees us for a monthly check-in.

Prevention: Can You Stop an ACL Tear?

You can’t prevent every injury, but certain programs have been shown to lower ACL injury risk—especially in young athletes and females. These include:

Ask us about programs like the FIFA 11+ or Netball Australia’s KNEE program—we often run workshops for local clubs.

When to See a Physio

If you’ve had a knee injury and feel any instability, swelling, or limited motion, book in with a physio. Even if you’re not sure it’s the ACL, we can assess it properly, refer you for imaging if needed, and get you started on the right path—whether you go down the surgery track or not.

Final Thoughts

An ACL injury can be a major setback, but it doesn’t have to be the end of your story. With proper physio guidance, targeted rehab, and a bit of patience, you can get back to sport—and maybe even come back stronger.

Got a niggling knee issue? Reach out to your physio. The earlier you act, the better the outcome.

Give us a call today if you want to ask us a question: 9806 3077

References & Further Reading