and associated recovery are all different. Our team is equipped to work with a wide range of athletes and active adults in our 10,000 square foot facility. Below, is a quick outline to some of the components (not all) of ACL surgery recovery at APEX PWR in Tigard, Oregon.

Helpful Home Equipment for ACL Surgery Recovery

Creating a recovery-friendly home environment is a key first step in your ACL recovery journey. While it’s possible to get adequate results without any of the listed equipment below, these three things sure can help in more successful outcomes. Here are three must-have tools for ACL surgery recovery:

• Neuromuscular Electrical Stimulation (NMES): This device uses electrical impulses to stimulate your muscles, helping to reduce muscle atrophy, improve strength, and promote blood flow during the early stages of ACL recovery. This is especially critical to restore function of the quad, which you will learn more about down below in the chart when it comes to progressing into more exercises.
• Mini Bands: Small yet effective, these bands are perfect for low-impact strengthening exercises, particularly for activating the glutes, hips and quads. There are plenty of options on Amazon, but we also offer our own set of 5 different resistance levels that all pack into one bag that’s about the size of a pair of socks. These are also the same resistance bands that we utilize in the clinic, so you will know exactly which resistance level to use at home.
• Long Resistance Bands: With their versatility, these bands allow you to safely progress through a wide range of exercises, from mobility work to strength training. These make for a solid option when you’re at home or on the go and want to get in some strength training work.

While these tools are helpful at home, they’re only part of the ACL recovery puzzle. That’s where access to a professional gym can make a big difference.

Access to a Gym & Why It’s Critical for ACL Surgery Recovery

Recovering from ACL surgery demands progressive strength training and functional exercises, which are challenging to accomplish with limited equipment. Home gyms, apartment/condo gyms and work gyms typically lack the requisite equipment to help people build (or rebuild) global strength, which is important during ACL rehab. Those options also are limited in space, which makes it tough when it’s time to progress into more dynamic movements that require room for running, jumping and agility. Even a gym like 24 Hour Fitness, although it’s big, can be crowded and create more headaches than help for someone overcoming an ACL tear. 

So what’s the solution?

To support our patients (whether it’s ACL surgery recovery or not), we offer a heavily discounted gym membership option that gives you access to all the same equipment you’d use during your sessions with our sports physical therapists. Our space is nearly 10,000 square feet with 40 yards of turf, sleds, med balls, squat racks, cable machines and more. One of the primary reasons we implemented a facility of this size is to help the injury and surgery recovery process from start all the way through to returning to sport or activity. This ensures that your progress isn’t limited to physical therapy appointments but continues throughout your recovery journey. Now, you won’t have to worry about figuring out what to use at another gym!

Goals & Timelines for ACL Surgery Recovery

Every ACL recovery journey is unique. Your goals, prior fitness level, surgery type, and commitment to therapy all influence your recovery timeline. Your first evaluation appointment and conversation with one of our sports physical therapists will better set this timeline. Even then, with any injury or surgery recovery process, there are ups and downs and adjustments that need to be made along the way. However, here’s a general framework to help you set realistic expectation:

• Week 2 – Full Knee Extension ROM
• Week 4 – Full off crutches
• Week 6 – Full knee flexion
• Week 10 – First isometric testing and initiate hopping
  • *** Quad strength needs to be AT LEAST 70% of the non involved leg
  • *** Torque to body weight ratio AT LEAST 2 Newton meter/KG
• Week 12 – Return to run (watch this video below from Dr. Emily Cullen, DPT)