ACL Rehab in Eagan, MN

ACL reconstruction rehab is essential for athletes looking to safely return to sport after an ACL injury or surgery. At First Touch Performance Rehab, we specialize in sports physical therapy for ACL injuries—helping athletes in the Twin Cities recover fully and return stronger.

What is an ACL injury?

An ACL (anterior cruciate ligament) injury is a tear or sprain of one of the key stabilizing ligaments in your knee. It commonly occurs during cutting, pivoting, or landing movements—especially in sports like soccer, basketball, and football.

ACL injuries can be managed either:

  • Surgically (ACL reconstruction)

  • Non-operatively (for select individuals)

Both require a structured rehab plan to safely return to sport.

Signs and symptoms of an ACL injury:

  • A “pop” in the knee at the time of injury

  • Swelling within the first 24 hours

  • Knee instability or giving way

  • Pain with cutting, pivoting, or landing

  • Loss of strength and confidence

Why do ACL injuries occur?

ACL injuries are often non-contact and happen due to:

  • Poor landing mechanics

  • Weakness in the hips and hamstrings

  • Poor neuromuscular control

  • High-speed cutting or deceleration

I suffered an ACL injury, now what?

If you’ve suffered an ACL injury, the goal isn’t just to get out of pain—it’s to regain strength, rebuild confidence, and return to sport at full speed.

At First Touch, we bridge the gap between rehab and performance so you don’t just recover—you come back better.

Book an evaluation now.

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ACL Rehab in Eagan, MN at First Touch Performance Rehab

Our approach is built on what’s used in professional sports environments:

  • 60-minute, one-on-one sessions

  • No aides, no cookie-cutter programs

  • Strength and performance-based progression

  • Objective testing to guide return-to-play decisions

Your rehab program may include:

Return to Sport After ACL Injury

Returning to sport is criteria based through a structured progression:

Phase 1: Pain reduction & early strength
Phase 2: Strength and movement control
Phase 3: Power, jumping, and landing
Phase 4: Sprinting, cutting, and sport-specific training

We use objective testing and real performance benchmarks—not guesswork—to determine when you’re ready.

How long does ACL rehab take?

Most athletes return to sport between 9–12 months, depending on:

  • Surgical vs non-surgical management

  • Strength and symmetry levels

  • Sport demands

  • Confidence and movement quality

Rushing this process increases reinjury risk—our goal is to get you back safely and fully prepared.

ACL Surgery Considerations

ACL surgery considerations can vary based on the individual athlete, surgeon preference, and associated injuries. Most ACL reconstructions are performed arthroscopically using different graft choices, including patellar tendon (BTB), hamstring tendon, quadriceps tendon, or cadaver (allograft)—each with unique benefits and recovery considerations. In athletes with increased rotational laxity, revision cases, or higher-risk profiles, surgeons may add procedures such as a lateral extra-articular tenodesis (LET) or anterolateral ligament (ALL) reconstruction to improve stability. Additionally, if a meniscus repair is performed alongside ACL surgery, this can significantly impact the rehabilitation protocol, including weight-bearing restrictions and range of motion progression early in recovery.

ACL Reconstruction Rehab Protocol

Post-operative ACL rehabilitation can vary based on the surgeon’s protocol, graft choice (patellar tendon, hamstring, or quad tendon), and any additional procedures performed such as meniscus repair or cartilage work. These factors can influence early precautions, including range of motion and weight-bearing status. For example, certain meniscus repairs may require limited weight bearing or restricted knee flexion in the early phases. This protocol serves as a general guideline—your rehabilitation will be individualized based on surgical details, healing response, and clinical progression to ensure a safe and effective return to sport.

Phase 1: Protection, Pain Reduction & Early Activation (0–6 weeks)


Goals: Reduce swelling, restore full extension, initiate quadriceps activation
Focus: ROM (extension priority), quad activation, gait normalization, early weight-bearing
Exercise Examples: Heel slides, quad sets, straight leg raises, NMES-assisted quad activation, terminal knee extension (band), weight shifts, assisted squats, stationary bike

Phase 2: Strength & Movement Control (6–12 weeks)


Goals: Build foundational strength, improve single-leg control, normalize movement patterns
Focus: Progressive strengthening, single-leg stability, hip/core strength
Exercise Examples: Goblet squats, split squats, step-ups, single-leg RDLs, leg press, lateral band walks, balance progressions, aerobic work

Phase 3: Advanced Strength, Running, Power & Landing Mechanics (3–6 months)


Goals: Develop strength symmetry, introduce power, improve landing mechanics
Focus: Eccentric strength, force production, controlled plyometrics
Exercise Examples: Trap bar deadlifts, Bulgarian split squats, rear-foot elevated split squats, box jumps (double-leg), drop squats, pogo jumps, eccentric hamstring work (Nordics), landing drills, walk-jog progression

Phase 4: Sprinting, Change of Direction, Sport Specific Movements (6–9 months)


Goals: Running progression, build speed and acceleration, introduce sport-specific movement
Focus: Linear speed → multidirectional control
Exercise Examples: Sprint intervals, resisted sprints, deceleration drills, cutting drills, lateral shuffles, crossover steps, acceleration mechanics

Phase 5: Return to Sport (9–12+ months)


Goals: Full return to competition, minimize reinjury risk, restore confidence
Focus: High-speed, reactive, sport-specific performance
Exercise Examples: Reactive agility drills, unanticipated cutting, sport-specific conditioning, small-sided games, fatigue-based drills, max effort sprinting, return-to-play testing circuits

FAQ About ACL Injuries

  • Yes, some individuals can return to activity without surgery depending on stability, goals, and sport demands.

  • Typically around 12–16 weeks, depending on strength, control, symptoms and surgeon protocol. Once you have met criteria based progressions and clearance from the surgeon we would perform a running analysis.

  • We use strength testing, movement analysis, and performance benchmarks to determine readiness.

  • Returning too early, poor strength symmetry, and lack of proper progression.

  • Reducing ACL injury risk starts with improving strength, stability, and movement mechanics—especially during cutting, landing, and deceleration.

    Key exercises include:

    • Single-leg strength (split squats, single-leg squats)

    • Hamstring strengthening (RDLs, Nordic curls)

    • Plyometrics (jump training, landing mechanics)

    • Deceleration & change of direction drills

    • Hip stability exercises (lateral band work)

    A structured ACL injury prevention program that combines strength training, plyometrics, and neuromuscular control is essential to reduce injury risk and improve performance.

    Want a personalized ACL injury prevention plan? Book a one-on-one evaluation at First Touch Performance Rehab in Eagan, MN and train with a program built for your sport.

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