PREPare 4 ACL Surgery

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PREPare 4 ACL Surgery ACL Protocol, Best Practices, and Tips & Tricks from the Pros
Learn from the Pros and those who have been there before you.

A Comprehensive Guide will answer ALL of your questions and keep you motivated and confident throughout your entire rehab process.

10/15/2026

Girls don’t need to play less. They need to be better prepared.

Female athletes, especially during adolescence, have a higher risk of ACL injury than male athletes. Research points to a combination of factors that can contribute to this difference, including anatomy, neuromuscular control, movement patterns, and hormonal influences.

Some of those factors aren’t things an athlete can change.

But preparation is.

We can train female athletes to better handle the demands of their sport through:

• Strength
• Power
• Jumping and landing
• Deceleration
• Change of direction
• Balance and body control
• Sport-specific movement

ACL prevention shouldn’t be about telling girls to avoid the sports they love.

It should be about giving them the tools to participate, compete, and perform with confidence.

Don’t limit the athlete. Prepare the athlete.

Follow Dr. Mary Catherine Casey, DPT | ACL Rehab Specialist for more ACL injury prevention and performance education.

10/02/2026

An ACL tear doesn’t always require a collision.
Many ACL injuries occur during non-contact movements, such as landing from a jump, changing direction, or suddenly decelerating.

These movements can place substantial stress on the knee, particularly when an athlete has to react quickly during sport.

And that’s why ACL injury prevention can’t only focus on avoiding contact.

Athletes need to prepare for the movements they perform over and over again in their sport:
Jumping.
Landing.
Cutting.
Decelerating.
Changing direction.

Training can help athletes develop the strength, coordination, balance, power, and movement control needed for these demands.

You can’t control every situation that happens during competition.

But you can prepare your body for the demands of your sport.

That preparation starts before the injury.

Click the link in bio to learn more about ACL injury prevention and performance training at PREP.

sportsperformance

09/28/2026

This higher risk isn’t due to bad luck—it’s largely influenced by biology. Factors such as ACL size, pelvic structure, joint laxity, and hormonal changes all play a role, and they’re things athletes can’t control.

What they can control is how they prepare.

Each year, thousands of young female athletes sustain ACL injuries, many of which could be prevented with the right training. Research shows that neuromuscular and performance training can reduce the risk of ACL injuries by up to 70%.

We can’t change anatomy or hormones, but we can improve strength, balance, movement mechanics, landing technique, deceleration, and body control. Those are skills that protect athletes and help them perform at a higher level.

Unfortunately, fewer than 20% of young female athletes are participating in this type of injury prevention training.

Preparing for sport isn’t just about performing better—it’s about staying healthy enough to keep competing.

Let’s raise the standard for injury prevention and give young athletes every opportunity to thrive.

Click the link in bio to learn more. 🔗

07/27/2026

Returning to sport should never be based on time alone.

A comprehensive Return to Sport Assessment evaluates the qualities that matter most, including:

✔️ Agility
✔️ Single-leg power
✔️ Hop performance
✔️ Cutting mechanics
✔️ Strength and force production using VALD force plates
✔️ Movement quality and limb symmetry

For this competitive soccer athlete, each test provides objective data that helps identify remaining deficits and determine whether they’re ready for the demands of their sport.

Our goal isn’t just getting athletes back on the field. It’s helping them return with confidence while reducing the risk of reinjury.

💬 Comment “GUIDE” and we’ll send you our FREE ACL Rehab Progression Guide, packed with expert tips to help you navigate your recovery.

🔗 Click the link in our bio to schedule your FREE 15-minute ACL consultation and learn how we can help you safely return to the sport you love.

06/24/2026

The heel slide with a strap is a foundational exercise in early-stage ACL rehab. It allows you to safely work on your knee flexion (bending) range of motion while maintaining complete control over the stretch.

Step-by-Step Instructions:
Setup: Sit on a firm surface or bed with your legs straight out in front of you. Loop a long strap, towel, or resistance band around the bottom of your foot.

The Movement: Gently slide your heel toward your buttocks, pulling on the strap to assist the bend.

The Hold: Pause at the point of a comfortable, tolerable stretch for 3 to 5 seconds.

The Return: Slowly lower your leg back down to the starting position.

Dos & Don’ts: Keep the movement smooth and controlled. Push into a gentle stretch, but never force it into sharp pain.

Let’s Get Your Knee Back to 100%

Every ACL recovery journey is unique, and guessing your way through rehab can stall your progress. Let’s build a roadmap tailored exactly to your goals.

👇 Claim Your Free Consultation
Click the link in our bio to book your Free 15-Minute Phone Consultation with our Doctor of Physical Therapy today!

Your surgeon cleared you at 6 months... but are you actually ready to return to sport?One of the biggest misconceptions ...
06/17/2026

Your surgeon cleared you at 6 months... but are you actually ready to return to sport?

One of the biggest misconceptions after ACL surgery is that time alone determines when an athlete can safely return to play. In reality, successful ACL rehab requires objective testing of strength, power, movement quality, agility, and confidence before stepping back onto the field, court, or stage.

At PREP Performance Center, return-to-sport decisions are based on performance, not just a date on the calendar. Our goal is to help athletes reduce re-injury risk and return stronger, more confident, and fully prepared for the demands of their sport.

COMMENT “ACL” and I’ll send you my free ACL Return-to-Sport Guide.

📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio to schedule an ACL assessment.

06/04/2026

During this phase, we challenge movement quality and force production with targeted drills like:

✅ Single-Leg Jumps on a 4” Box
✅ Lateral Shuffling on a 4” Box
✅ Band-Resisted Sprint + Backpedal
✅ Split Squat with Double KB

These exercises help your knee absorb force, produce power, change direction efficiently, and stay strong under pressure. These are the skills you’ll need when it’s time to return to sprinting, jumping, cutting, and sport-specific movement.

If you’re stuck between phases or unsure how hard to push, PREP Performance Center can help you progress with purpose instead of guesswork.

🎯 Comment “GUIDE” and I’ll send you the full ACL rehab progression guide.

🎯 Click the link in our bio to get started with advanced ACL rehab and accelerate your return-to-sport journey.

📌 Like, Save, and Share to support another athlete on their comeback.

05/30/2026

Here’s what I’d want you to know:

1. Prioritize Pre-hab
Surgery success starts before the operation. Clinical evidence shows that restoring full range of motion and quad strength pre-surgery leads to significantly better long-term outcomes. Focus on straightening the knee immediately.

2. Focus on Extension First
Restoring full terminal extension is the most critical early milestone. Losing the ability to fully straighten the knee can lead to permanent gait changes and increased joint pressure. Achieve symmetry with the uninjured side as soon as possible.

3. Milestones Over Months
Time is a poor metric for recovery. True return to play should be based on objective data like 90% strength symmetry and movement quality rather than just hitting a six month mark on the calendar.

4. Respect the Remodeling Phase
The danger zone is often between months three and five. While the knee feels stable, the graft is undergoing biological remodeling and may be structurally vulnerable. Discipline during this transition is vital to avoid re-injury.

5. Train the Brain
Strength alone won’t save the knee. Neuromuscular training is required to improve proprioception. You must include reactive drills to bridge the gap between a controlled clinic environment and the unpredictability of real world movement.

If you are going through ACL rehab and want guidance, send us a DM or click the link in bio to get started.

sportsrehab

05/07/2026

Phase 4 ACL rehab:

• Resisted lateral bounding
• Weighted single leg squats
• Resisted high knees (running form)
• Box step-off with lateral jump

Ready to take the next step in your recovery and return to sport with confidence?

Book your Return-to-Performance Assessment today
Call (773) 609-1847 or message us to get started

Comment “GUIDE” and I’ll send this free ACL rehab guide straight to your inbox

04/28/2026

Your knee feels weak, walking feels awkward, and every step makes you question if you’re doing rehab the right way.

This stage of ACL rehab is where confidence starts to come back.

These early exercises are not just “basic rehab.”
They build the foundation for stronger walking, better quad activation, calf strength, and safe movement patterns that prepare you for the next phase.

Here’s what we’re focusing on:
• Curb training for safe step mechanics
• Step-through WBAT training for proper walking pattern
• Double leg heel raises for calf strength and lower leg stability
• Straight leg raise with quad set and brace for VMO activation and quad control

The goal in early ACL rehab is not speed. It’s quality.

If your foundation is weak, every later phase becomes harder.

At PREP Performance Center, we help athletes recover with a clear plan from surgery to full return to sport—without the guesswork.

Book your ACL rehab evaluation today.
📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio

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4020 N Rockwell Street
Chicago, IL
60618

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+17736091847

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