Seven Weeks Out From Tearing My ACL, and I’m Back to Asking the Same Question I Ask Every Athlete..

Why It Matters

Early, goal‑driven loading accelerates ACL recovery, reducing downtime and improving athletes' long‑term performance.

Key Takeaways

• Start rehab with low‑impact treadmill and stair work.
• Use corrective exercises to load tissues unable to handle full load.
• Progression follows regression, then gradual increase as swelling subsides.
• Goal: hike the Haute Route in 16 weeks post‑ACL.
• Monitor pain; stop exercise if tissue feels worse.

Summary

The video follows an athlete seven weeks after tearing his ACL in Japan, outlining a structured return‑to‑play plan. He emphasizes setting clear goals—like completing the Haute Route hike in 16 weeks—and using those objectives to shape daily rehab sessions.

His protocol begins with low‑impact cardio on a treadmill and Stairmaster, paired with targeted corrective exercises that safely load compromised tissues. He stresses a regression‑first mindset, gradually re‑introducing load while monitoring swelling and pain, and adjusting doses based on tissue response.

Key moments include his reminder to “let the brain know these movements are safe,” the observation that “week six is when progress really takes off,” and the prescription of a 30‑minute exposure window each session, followed by aggressive swelling management.

For athletes and clinicians, this approach illustrates how early, controlled loading and clear milestones can accelerate functional recovery while minimizing setbacks, offering a replicable template for post‑ACL rehabilitation.

Original Description

Seven weeks out from tearing my ACL, and I’m back to asking the same question I ask every athlete ⤵️

What are your goals?

For me — I got my eyes set on a major hike with the fam.

Training after injury isn’t about jumping back into what you used to do.

It’s about finding what you can safely load right now and building from there.

Some days that looks like slower work, controlled ranges, and getting tissues to tolerate basic positions again. Other days, you start layering in more traditional training.

🔑 The key is progression.

Expose the system to what it can handle. Pay attention to how it responds. Adjust.

The regression/progression dance is a very real, nuanced thing. 🕺

You’re constantly balancing what the tissue can tolerate & what the brain believes is safe.

What that looks like for me right now? I’m getting on that Stairmaster, getting some heat in the system, and then gradually adding in the movements I’ll need down the line.

The goal is always the same ➡️ return to doing the things you care about.

You just earn it back one step at a time (& don’t forget to manage that swelling).