PREPare 4 ACL Surgery
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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
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
Rehabilitating an ACL injury involves much more than focusing on the knee joint itself.
Early-stage recovery prioritizes hip strengthening specifically the external rotators to establish a stable foundation for the entire lower limb.
The hip muscles act as a primary stabilizer for the knee. By improving hip strength through controlled exercises like seated external rotations, we can better manage pelvic alignment and prevent the inward “collapse” of the knee that often leads to reinjury.
Success in ACL rehab is found in these foundational details. Strengthening the muscles above the injury site is one of the most effective ways to protect the graft and ensure a safer return to daily movement.
Tap the link in bio to learn more about safe ACL rehab strategies. 🔗
After an ACL injury, this is where a lot of athletes fall short.
On the VALD ForceDecks, we’re not guessing.
We’re measuring:
✅ How well you control the way down
✅ How much force your surgical leg actually produces
✅ How evenly you load both sides
Because if your body is still shifting away from that surgical leg, you’re not ready for the demands of sport.
This is exactly where re-injuries happen.
Click the link in our bio to book your return-to-sport assessment and get real answers before stepping back on the field.
Click here to claim your Sponsored Listing.
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4020 N Rockwell Street
Chicago, IL
60618
