How to Rehab an ACL Tear: Your Complete Recovery Guide | Hoppers Crossing Sports & Spinal

An ACL (Anterior Cruciate Ligament) tear is one of the most common knee injuries, particularly in sports involving jumping, pivoting and sudden changes of direction such as football, soccer, basketball and netball. Whether you’ve sustained a partial or complete ACL tear, the right rehabilitation program is essential for reducing knee pain, restoring strength and safely returning to sport or everyday activities.

At Hoppers Crossing Sports & Spinal, our osteopaths develop personalised rehabilitation programs to help patients recover from ACL injuries, whether they are managing the injury conservatively or recovering after ACL reconstruction surgery. We regularly help patients from Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Williams Landing, Laverton, Altona Meadows and surrounding Wyndham suburbs recover from knee pain and return to doing what they love.

What is an ACL Tear?

The anterior cruciate ligament (ACL) is one of the major stabilising ligaments of the knee. It prevents excessive forward movement and rotation of the shin bone underneath the thigh bone.

ACL injuries commonly occur when:

• Landing awkwardly from a jump

• Pivoting quickly while the foot is planted

• Sudden changes of direction

• Direct contact during sport

• Skiing or high-speed sporting accidents

Common symptoms include:

• A loud “pop” at the time of injury

• Immediate swelling

• Knee pain

• Feeling that the knee gives way

• Reduced movement

• Difficulty walking or returning to sport

Phase 1: Reduce Pain and Swelling

The first goal after an ACL injury is calming the knee down.

This includes:

• Ice for 15-20 minutes several times daily

• Compression bandage

• Elevating the leg

• Gentle walking within pain limits

• Rest from twisting and impact activities

Your osteopath can also use hands-on treatment to help improve knee mobility, reduce muscle tightness and decrease pain while guiding you through the appropriate early exercises.

Phase 2: Restore Knee Movement

Regaining full knee extension (straightening) is one of the most important early rehabilitation goals.

Exercises often include:

Heel Slides

Slowly slide your heel towards your buttocks before straightening the knee again.

Benefits:

• Improves knee flexion

• Reduces stiffness

• Maintains joint mobility

Passive Knee Extension

Place your heel on a rolled towel and allow gravity to gently straighten the knee.

Benefits:

• Restores full extension

• Improves walking mechanics

• Prevents long-term stiffness

Phase 3: Build Strength

As swelling settles and movement improves, strengthening becomes the priority.

Important muscles include:

• Quadriceps

• Hamstrings

• Gluteal muscles

• Calves

• Core

Excellent strengthening exercises include:

Straight Leg Raises

Keep the knee straight while lifting the leg.

Benefits:

• Activates the quadriceps

• Improves knee stability

• Safe during early rehabilitation

Mini Squats

Begin with shallow squats while maintaining good knee alignment.

Benefits:

• Functional strengthening

• Improves weight-bearing

• Builds confidence

Step-Ups

Progress from a small step before increasing height.

Benefits:

• Improves control

• Builds strength

• Mimics everyday movements

Phase 4: Balance and Stability Training

Following an ACL injury, your balance and joint awareness (proprioception) are often reduced.

Exercises may include:

• Single-leg balance

• Balance cushions

• Lateral stepping

• Controlled lunges

• Stability drills

These exercises help reduce the risk of another ACL injury and improve knee control.

Phase 5: Return to Running and Sport

Returning to sport should never be rushed.

Once adequate strength, movement and stability have been restored, rehabilitation progresses to:

• Jogging

• Running

• Sprinting

• Agility drills

• Jumping and landing mechanics

• Cutting and pivoting exercises

• Sport-specific training

A structured rehabilitation program is the safest way to return to football, soccer, basketball, netball and other pivoting sports.

Do You Always Need Surgery?

Not every ACL tear requires surgery.

Some people can successfully manage their ACL injury with a structured rehabilitation program, particularly if they:

• Participate in lower-demand sports

• Have minimal instability

• Are willing to commit to strengthening

However, younger athletes and those wanting to return to high-level pivoting sports often benefit from ACL reconstruction followed by comprehensive rehabilitation.

Your healthcare team can help determine the best option for your goals.

How Osteopathy Can Help ACL Rehabilitation

At Hoppers Crossing Sports & Spinal, we combine hands-on osteopathic treatment with evidence-based rehabilitation to help optimise recovery.

Your treatment plan may include:

• Comprehensive movement assessment

• Hands-on therapy to improve joint mobility

• Soft tissue massage

• Dry needling (where appropriate)

• Progressive strength programs

• Balance and stability retraining

• Running assessments

• Return-to-sport planning

• Injury prevention education

Our goal is not simply to reduce knee pain—but to restore confidence, improve performance and minimise the risk of future injuries.

When Should You Seek Treatment?

Book an assessment if you experience:

• Persistent knee pain

• Knee instability

• Swelling after activity

• Difficulty returning to sport

• Weakness following ACL surgery

• Recurrent giving-way episodes

Early rehabilitation often leads to better long-term outcomes and faster recovery.

Book Your ACL Rehabilitation Assessment

If you’re recovering from an ACL tear or ACL reconstruction, our experienced osteopaths at Hoppers Crossing Sports & Spinal can help you every step of the way.

We proudly provide ACL rehabilitation and knee pain treatment for patients throughout:

• Hoppers Crossing

• Werribee

• Point Cook

• Tarneit

• Truganina

• Williams Landing

• Laverton

• Altona Meadows

• Seabrook

• Wyndham Vale

• Manor Lakes

Whether your goal is returning to sport, getting back to work or simply walking without knee pain, we’ll create a personalised rehabilitation plan designed around your goals.

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