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ACL Surgical Repair Prep: Your Step-by-Step Guide to a Stronger Recovery

At Prime Health and Performance, we specialize in helping athletes and active individuals not just recover from ACL surgery—but return stronger than ever. This first installment of our ACL Surgical Repair Series focuses on prehab strategies to optimize your surgical outcome.

Why ACL Prehab Matters

ACL re-tear rates hover between 10-20% (Study), but research shows personalized prehab can reduce this risk by up to 50% by improving quad strength and neuromuscular control.

6 Critical Steps to Prepare for ACL Surgery

Choose Your Graft Type With Confidence

Not all ACL grafts are created equal. Work with your surgeon to decide between:

Build Pre-Surgery Strength

Stronger quads pre-op = faster post-op recovery. Our ACL prehab protocol includes:

  • Wall sits (progress to single-leg)
  • Long lever hamstring curls (critical for graft protection)
  • Side-lying hip abductions (improve glute medius stability)

Pro Tip: Aim for <20% strength deficit in your injured leg vs. uninjured leg before surgery.

Modify Activities Strategically

Plan Your Post-Op Support System

  • Time off work: 1-2 weeks (desk jobs) vs. 4-6 weeks (physical roles)
  • Recovery gear: Cryotherapy machines, elevation pillows, mobility aids
  • Family help: Meal prep, transportation to PT appointments

Master the Mental Game

  • Set realistic milestones (walking → jogging → sport-specific drills)
  • Watch patient success stories on our ACL Recovery Hub

Start These 5 Foundational Exercises

(But remember: These are just 5 of 20+ movements we use in full prehab programs!)

Exercise Purpose Progression
Wall Sits Quad activation Add resistance bands
Med Ball Ham Curls Eccentric control Increase ball weight
Cable Hamstring Pulls Graft protection Adjust pulley height

Why “Just Exercises” Aren’t Enough

While these moves are a great start, our ACL clients follow 4-phase programs that include:

  • Neuromuscular retraining
  • Single-leg balance progressions
  • Sport-specific agility drills

Fact: Patients who complete structured prehab regain running ability 6 weeks faster than those who don’t (study link).

Ready to Start Your ACL Journey?

Book a Prehab Consultation
Our physios will create a custom plan addressing:

  • Graft-specific needs
  • Sport/activity goals
  • Psychological readiness

Schedule Your ACL Prep Session →

Next in Series: Stage 2 – First 0-6 Weeks Post-Op: Swelling Control & Early Mobility

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