5 Common ACL Recovery Mistakes to Avoid After ACL Surgery
This blog is based from a video on my YouTube channel. If you prefer to watch that, click here.
If you’ve recently undergone ACL surgery, you might think the hardest part is over. But here’s the truth: surgery is just the beginning. What really determines your outcome is your ACL rehab – and more specifically, avoiding the most common mistakes that can set you back weeks or even months.
As someone who tore my ACL and went through the recovery process myself in 2020, I learned firsthand how easy it is to mess up rehab — even with the best intentions. That’s why I’ve teamed up with Dr. Tyler Humphrey, Doctor of Physical Therapy and ACL specialist at Bulletproof Physical Therapy, to help guide you through what NOT to do during your recovery.
Let’s break down the five most common ACL rehab mistakes, plus one crucial bonus tip that could save your knee.
Mistake #1: Avoiding Knee Movement After Surgery
It’s completely natural to want to protect your knee after such an invasive procedure. But being too cautious with movement early on can lead to arthrofibrosis — excessive scar tissue that can limit your range of motion long-term.
💡 “Getting full extension early is key to being able to walk normally again.” – Dr. Tyler Humphrey
Controlled, gentle movement under the guidance of your physical therapist helps reduce swelling, improve muscle activation, and prevent stiffness that could hold you back later.
Mistake #2: Ignoring Quad Activation
After surgery, your brain basically “turns off” your quadriceps muscles in a protective response called arthrogenic muscle inhibition. But here’s the kicker — your quad strength is the #1 predictor of a second ACL tear.
Dr. Tyler recommends tools like neuromuscular electrical stimulation (NMES) and biofeedback to jumpstart your quad engagement as soon as possible. Without this foundation, everything from walking to jumping becomes riskier and harder.
Mistake #3: Returning to Running Too Early
We get it — if you’re an athlete or just someone who loves to move, the urge to run again is real. But running puts 2.5x your body weight of impact on your healing knee.
Most surgeons give the green light around 3 months for the graft, but that doesn't mean your muscles are ready. Before running, you should meet strength and movement benchmarks like:
70–80% strength symmetry with your other leg
Passing single-leg strength tests (bridges, squats, step-downs)
Absence of swelling or pain with dynamic movement
Can’t run yet? Alternatives like swimming, biking, or rowing can keep your cardio fitness up without compromising your recovery.
Mistake #4: Underestimating the Mental Side of Recovery
The psychological recovery from an ACL tear is often more difficult than the physical one. Whether you’re a competitive athlete or just someone who enjoys staying active, losing that ability can take a toll.
What helped me most:
Setting process-oriented goals, not just outcome goals
Staying connected with my sport and teammates
Celebrating small rehab wins
Speaking with a therapist who understands sports injury
🧠 “Treat your recovery like a marathon, not a sprint.” – Dr. Tyler
Mistake #5: Neglecting Nutrition for Recovery
Healing is a biologically demanding process. Your body needs more calories and high-quality nutrients to repair tissue, reduce inflammation, and rebuild strength.
During my recovery, I noticed huge improvements in my rehab progress when I prioritized:
Lean protein sources (poultry, eggs, protein powders)
Omega-3-rich foods (salmon, walnuts)
Antioxidant-packed fruits and veggies
Dr. Tyler recommends aiming for 1.6–2.0g of protein per kg of body weight, especially for athletes returning to high levels of performance.
Bonus Mistake: Returning to Sport Too Soon
This is the big one — and it happens all the time. Just because you feel 80% doesn’t mean your body is ready.
Athletes who return to sport before 9 months have a 4x higher re-tear rate, and those who wait 12 months significantly lower their risk. Dr. Tyler emphasizes objective testing – including strength symmetry and sport-specific movement assessments – over any set timeline.
Final Thoughts
ACL rehab isn’t just about ticking off boxes on a timeline — it’s about meeting the right criteria at the right time and listening to your body. Trust the process, focus on small wins, and don’t go it alone.
If you’re recovering from an ACL injury and want more evidence-based advice, be sure to check out:
👉 My Full ACL Recovery Journey
👉 Nutrition for Faster Healing After Surgery
💬 Have you gone through ACL rehab? What was your biggest challenge? Drop a comment below — I’d love to hear from you.
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