YOUR ACL REHAB.
ONE STAGE AT A TIME.

Select your stage below to watch your personalised HPC protocol video and know exactly what to focus on right now.

PREHAB

Being told you need ACL surgery can be a scary time; there are so many unknowns and its common to feel overwhelmed by the magnitude of the situation. Breaking the rehab down into what can we do to best prepare for surgery, and mentally focusing on just the first few weeks can help to keep things as manageable as possible.

Prehab helps ensure we get as much range back as we can, and that the muscles around it are strong and healthy going into surgery, while the first few weeks after surgery are about protecting your graft and laying the foundation for everything that comes after. Your surgeon runs the show here while physio takes the lead once your post-op protocol is complete; getting the swelling down, range back and eliminating pain are the focus initially; and whilst it can be tedious, it is almost the most important part - you won't win a rehab in this window, but you can certainly lose it! Every knee is a little different, so your protocol is specific to you and your surgery - follow it to the letter and be patient! it will reap rewards later down the track!

Goals For This Stage

Strong going into surgery

Reduce swelling

Restoration of quad activation

Surgery specific outcomes (these can depend on your graft type and other potential complications such as MCL or meniscus repairs)

Ready To Progress When...

Post op protocol completed

Physio and surgeon have cleared you to commence load introduction (usually 6-8 week mark depending on surgery)

Watch Out For

Going into surgery with extreme loss of range and/or strength (unless necessary)

Not following post-op protocol as dictated

Not following surgeon and physio advice

I'M NOT WHERE I NEED TO BE

Just Had Surgery?

Controlling inflammation early is absolutely critical - the faster you reduce swelling, the sooner you will be out of pain and can begin restoring range of motion and activating the quad.

At HPC we use two clinically proven modalities to help accelerate this process:

GameReady Ice Compression

A combined cold and compression therapy system that reduces swelling and pain more effectively than ice alone. Commonly used in the immediate post-op phase to manage inflammation and keep you comfortable enough to stay consistent with your early movement work.

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MAXM Skate

A surgeon-designed knee recovery device that guides you through range of motion exercises via a paired app, giving you real-time feedback on your progress at home or in the clinic. It's designed to restore knee bending and straightening in the critical early weeks after surgery - without forcing the movement.

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Week 6-Month 6

Early Stage

This is where the work begins; once you have surgeon and physio clearance to start gym based rehab you can start physically and mentally preparing your body to take those eager first steps and complete your first jumps post surgery.

The rehab here should focus on exposing and gradually exposing the body to load - big lifts where possible, little ones to re-train lost qualities, holds to teach you positions are safe, walking and running drills to develop and improve movement and coordination and eventually jumping and landing are and should all be used throughout.

At HPC: Your sessions are tailored to where you are at throughout the process - if you tolerate things well and can progress quickly, you are; and if we need to dial you back and allow the body more time to adapt this happens too. From here throughout the rest of the process you have a coach on hand at all times to make sure you are handling the work and that you are progressing at an appropriate rate, as well as educate you the entire way. Your physio is front and centre of the process with regular communication between coach and them ensuring everyone is on the same page, giving you the confidence that the work you are doing is safe, appropriate and quality.

Goals For This Stage

Pass Forceplate and physiotherapist functional testing for clearance to return to run including psychological testing

Adequate exposure to ground contact and low amplitude plyo's

Return to linear running!!

Ready To Progress When...

Functional capacity including jump testing and limb symmetry ticked off by physio

Tolerating linear run exposure

Watch Out For

Returning to run before being exposed to ground contact and impact in training

Missing GAIT and movement mechanics work in rehab up to this point

Returning to run based on timeline instead of criteria

I'M NOT WHERE I NEED TO BE

Swelling Spiking When You Start Moving?

It's one of the most frustrating parts of early rehab - you're doing everything right, and your knee is still swelling up after every session. That reaction is normal at this stage, but managing it well is what separates a smooth recovery from a stop-start one. At HPC we use two clinically proven tools to stay on top of inflammation so it never becomes the thing that slows you down.

GameReady Ice Compression

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MAXM Skate

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Month 6-9

Mid Stage

Mid-stage rehab is all about getting as strong and capable as possible ready to return to training. The focus is on big strength and capacity development and sometimes this is lonely work; it requires countless sets and reps, banking session after session and can be more mentally taxing at times than physically. Having your coach on hand at all times helps keep you accountable; helps keep you showing up when you don't want to and makes sure you don't leave your program behind during big gaps between physio check-ins.

Introduction of lateral jumps and speed and power development should also be occurring during mid stage so that you don't get back onto the field, court, track or training arena and feel slow, weak and heavy - too often rehab misses this and athletes plod around feeling like they won't ever get back to the level they once were at, fortunately this is all trainable and the sooner you start, the sooner it comes back.

Goals For This Stage

Accumulation of linear running volume

Exposure to single-limb and lateral jump and hop

Development of peak strength, size, speed & power

Return to closed skill training

Ready To Progress When...

Passed all relevant testing including clinical, strength and psych testing to return to train

Built up tolerance to volume running and been exposed to high speed running

Received surgical and physio clearance to return to train

Watch Out For

Under-fuelling during high training periods - nutrition needs to meet training demands

Ignoring signs the knee may not be tolerating load - best to intervene early

Not getting ruthlessly strong and ignoring speed and power development

I'M NOT WHERE I NEED TO BE

Month 9+

Late Stage

For those who have been through the full process, late or end-stage is where things start to feel normal again - you are back training, the knee feels like you could play tomorrow and confidence is sky high. For some others, you feel like things just aren't right; you hear how you should feel but no matter what, you are apprehensive to load, haven't jumped or run enough and overall feel a shell of your former self, fortunately, no matter where you are at, this is a window where you can have a big impact by getting the right work in.

Late stage rehab is about rebuilding for those who haven't yet, or fine tuning for those that have, all the qualities that will get you back fitter, faster, stronger and more powerful than ever. It's about making sure the habits that help protect you persist for the years to come, and making sure your re-integration into training and finally return to play and performance is as smooth as possible.

Goals For This Stage

Completion of full contact open sport training

Long-term injury risk management and athletic development strategies implemented

Absolute confidence in injured area to handle the demands of the sport

Return to sport performance!!

Ready To Progress When...

Completion of full training progressions including contact and full training

Pass all relevant performance, functional and psychological tests and screenings

Final surgical and physio clearance to return to full training and finally full sport performance

Watch Out For

Being too eager to return and ignoring advice/clearance from surgeon/physio

Avoiding / skipping strength/power work once back training

Not following a graded return to train and play progression plan

Setting unrealistic expectation around performance or allowing others to dictate your return terms (when and at what level)

I'M NOT WHERE I NEED TO BE

Don't Listen To Us....
Listen To The Ones That Have Gone Through It

Gus Solomon

From surgery to stronger than before.

Gus tore his ACL mid-season and came to HPC with one goal — get back on the field. Ten months into his rehab, he hasn't just returned to play. He's increased his vertical leap by 15% on his non-injured leg, putting him in better physical condition than before the injury. That's what a structured, long-term program looks like.

Abby Beeche

Back on the court where she belongs.

Abby tore her ACL mid-competition and needed more than a standard recovery plan. As an NBL1 player, her return-to-sport demands are high — and the program at HPC has been built around meeting every one of them. She's been with us ever since.

Keira Young

Eight knee injuries. Still chasing the stage.

Keira had been through her knee eight times — a combination of ACL and MCL injuries that would have ended most careers. When she arrived at HPC, the goal wasn't simply to recover. It was to build enough resilience and confidence to pursue a professional dancing career. She's well on her way.

They came back. So can you.

ISAIAH

PLACE

LEVI

HAGGETT

AVA

WALTER

WILL

VERRALL

SUMMER

BRADFORD

JACOB

RIGONI

SOPHIE

COPE

DECLAN

HENTY-SMITH

SENA

EBEL

JACKSON

ELMES

TYLER

WARREN

CHARLIE

QUICK

Ready to Start Your Recovery?

Book a free ACL assessment with our rehabilitation team at HPC.

BOOK ASSESSMENT

The Coaching Team

Meet our dedicated coaches at HPC, each specialising in personalised training programs tailored to your goals. From optimising speed and power to enhancing strength and conditioning, our coaches deliver individualized sessions designed to maximize your athletic performance.

Head Coach

Josh Molenaar

With specialisations in sports injury rehabilitation and experience from grassroots to elite sport, Josh is passionate about getting you performing at your peak, regardless of where you’re at.

Director/Performance Coach

Gerard Dutton

With experience in elite, semi elite and the education systems throughout Adelaide, Gerard has a keen interest in speed, power and agility training.

Athletic Development Coach

Kane Viska

With experience across collegiate and elite football organisations and a keen interest in speed development, Kane is passionate about helping you unlock your athletic potential, no matter your starting point.

Head of Football Performance

Tarquin Brown

With over 10 years of SANFL experience as a player and coach, Tarquin brings AFL Level 3 credentials and a specialist focus on long-term player development and football-specific conditioning.

YOUR ACL REHAB. ONE STAGE AT A TIME.

Month 9+

Late Stage

Goals For This Stage

Ready To Progress When...

Watch Out For

Don't Listen To Us.... Listen To The Ones That Have Gone Through It

They came back. So can you.

Ready to Start Your Recovery?

The Coaching Team

YOUR ACL REHAB.
ONE STAGE AT A TIME.

Don't Listen To Us....
Listen To The Ones That Have Gone Through It