HOW I RECOVERED 17-MONTH KNEE POST-OP REHAB

Recovering from an ACL surgery is never a straight path; it’s a journey of ups, downs, and learning how to trust your body again. At 17 months post-op, I’m reflecting on my own rehab journey: the progress I’ve made, the challenges I’m still working through, and the lessons I’ve learned along the way.

Getting my quads and hamstrings strength back

One of the biggest milestones for me has been regaining strength in my quads and hamstrings. Right now, I can squat 55kg, which feels like a huge step forward. Strength training is the foundation of ACL rehab, and each session I tried to load a bit heavier and deeper, along with my confidence to do those squats and deadlifts !

Facing new mental block challenges

Even though I’ve returned to gymnastics, completing moves like a round-off tuck and backflips, I’ve noticed hamstring discomfort creeping in and also the mental block as I attempt these skills again. This is a reminder that recovery isn’t just about what you can do, but how well your body supports those movements. For me, that means focusing on landing control to reduce strain and improve stability. Also, a bit of positive self-talk, visualisation and working with drills, coaches and a spotter I can trust is so helpful too. 

My Current Rehab Focus

Here’s what my 'Rehab KPI' looks like right now for my knees

• Single-leg jumps: currently, about 35% less height on my right side compared to my left. 

• Lateral hop test: 30 seconds: 21 reps on my left, 18 on my right.

Some of my new rehab exercises: 

• Single-leg forwards and side lunges with a 5kg weight: 3 sets x 15 reps 

• 14kg kickstand RDL with barbell: building hamstring and glute strength. 3 sets x 8 reps

• Back quads: Pyramid training (40 kg, 45 kg, 55 kg, 40 kg, 20 kg x 8 reps) 

• Step out with 10kg, lean forward: improving landing control and awareness. x 10 reps 

Each exercise is designed to close the gap between my injured and non-injured side while giving me more control in forward tumbling (front tucks, walk over, front handspring etc).

📹 See my progress in this reel: Watch here

What I’ve Learned

Recovery is not a quick fix; it’s about patience, consistency, and listening to your body. At 17 months, I’m stronger, but I’m still learning. The goal isn’t just to get back into gymnastics, but to do it safely, with confidence and control.

Final Thoughts

If you’re going through ACL rehab, remember this: progress may feel slow, but every rep, every drill, and every session adds up. Recovery is possible, and you don’t have to go through it alone.

Want guidance for your own rehab journey?

Visit www.fmphysio.com to book your session today.