How I helped a footballer return from ACL injury faster and stronger

There's more to rehab than '3 sets of 10 reps' in the gym.

Footballers can suffer ACL injuries at any level of play. At higher levels it might be due to overload, fatigue and the sheer intensity of competition. At lower levels it can be from lack of physical preparation, poor technique and a limited skill level.

No matter what the label on the player’s tracksuit says, successful rehabilitation requires patience, commitment and a progressive plan. This article shows how I helped a Devon centre-back return to play ‘up top’, thanks to his newfound speed.

Before the case study — a reminder that my online Speed & Strength for Youth Athletes seminar runs on Wednesday, 17 June. Full post below; tickets at the end.

Four key principles I follow in ACL rehabilitation

1. Coach the person, not the injury. An ACL injury means the player has lost the opportunity to play the sport they love for 9-12 months. The road to recovery is daunting, and they need support, encouragement, rewards and signs of progress along the way. Giving the player a sheet of paper with some exercises and telling them to ‘come back in a month,’ is unlikely to keep them motivated.

e.g. early stages of rehab, giving movement puzzles for Dylan to solve.

2. Train the whole body, not just the knee. It is easy to focus on just strengthening the quads in isolation, but the quads don’t work in isolation on the pitch. The injury may have occurred due to weaknesses elsewhere and/or poor movement patterns. Utilising my background of coaching gymnastics, athletics and weightlifting, I use many different methods to work on the whole body movements alongside strengthening both legs. This also helps with part 1.

e.g. combining jumping, rolling, and sprinting in one sequence.

3. Load where you can. While the knee is recovering from the surgery and getting stronger, we have to be patient. The rest of the body can be pushed and challenged. This helps the player regain fitness and (again) helps with part one. I coach them as an athlete, not an invalid. It takes their mind off the injury and what they can’t do and focuses on what they CAN do.

e.g. strength training with coordination.

4. Put it together. I am not trying to rehabilitate a knee that is strong enough for normal life; it has to be able to withstand the rigours of 90 minutes of football. Dylan has to be able to start, turn, jump, compete, stop and use the ball effectively. I put aspects of that into the training plan each week and then combined them as we approached his return to football.

e.g. competitive 1v1 in a limited space.

Conclusion:

So far, Dylan has been coming off the bench in a progressive return to play: 10 minutes, 20 minutes, half an hour, then a half. He’s done everything that has been asked of him, and more, and it’s paid off. His team has moved him from centre-back to ‘up-top’ thanks to his new speed. He came off the bench at the weekend and had two ‘assists’.

N.B. any players interested in rehabilitating with me, see pricing and packages here.

Going deeper — the 17 June seminar

Return to play after ACL needs exactly the speed and strength work I cover on 17 June. £59 early-bird closes Thursday 14 May — Book your place: here.

19:00–20:30 UK time. Ninety minutes of practical coaching content and Q&A for anyone working with athletes aged 10–22 — sports coaches, PE teachers, and physios included. Early bird £59 until Thursday 14 May; £75 after that.