THE 5 BIGGEST MISTAKES ATHLETES MAKE DURING ACL REHAB (And How to Avoid Them)
- Liz Falk
- Sep 23
- 3 min read
Tearing your ACL is one of the most frustrating injuries an athlete can face. The road back is long, demanding, and requires more than just “waiting it out” until you feel ready. Unfortunately, many athletes unknowingly make mistakes during their rehab that increase their risk of re-injury—or worse, leave them underprepared when it’s time to return to sport.
Over the last 10 years, I’ve guided dozens of athletes through ACL recovery. One thing I’ve learned: the details of your rehab matter.
That’s why I created the ACL Advantage at Precision Athletix—a system designed to eliminate guesswork and give athletes a proven pathway back to sport.
Here are the five biggest mistakes I see athletes make—and how to avoid them.
1. Rushing the Return to Sport
The most common mistake? Coming back too soon. Many athletes assume they’re ready at the 6–9 month mark, but research shows that returning before meeting objective performance benchmarks significantly increases re-injury risk. Time alone doesn’t prepare you for the demands of sport.
✅ What to do instead: Return-to-play clearance should be based on testing, not the calendar. In the ACL Advantage, every athlete completes a structured battery of tests—covering strength, landing mechanics, and speed—before they step back into competition.
2. Neglecting Strength Training (Especially Hamstrings & Glutes)
Post-surgery, rehab often focuses on quadriceps. But weak hamstrings and glutes are one of the biggest hidden risks for re-injury. The hamstrings act as dynamic stabilizers of the ACL, while the glutes control hip and knee alignment.
✅ What to do instead: I make eccentric hamstring work (Nordics, RDLs, sliders) and glute-focused strength (hip thrusts, single-leg RDLs, step-ups) a cornerstone of every program. The ACL Advantage emphasizes restoring these muscle groups to create a resilient foundation.
3. Ignoring Neuromuscular and Plyometric Training
ACL injuries disrupt more than strength—they affect neuromuscular control, or how your brain and body coordinate under stress. Without retraining these patterns, athletes often struggle with explosive, unpredictable movements.
✅ What to do instead: Progress from controlled drills to chaotic, sport-specific plyometrics. In the ACL Advantage, athletes go through a structured progression of landing mechanics, single-leg work, and change of direction drills designed to replicate real competition demands.
4. Not Tracking Progress with Performance Testing
“Feeling good” isn’t enough. Hidden strength deficits or movement asymmetries can put you at risk if you rely on subjective progress.
✅ What to do instead: Use objective testing. In the ACL Advantage, we measure:
Strength ratios between quads and hamstrings
Hop test symmetry between injured and uninjured legs
Force plate analysis for stability and power output
These metrics ensure your knee isn’t just pain-free—it’s ready for sport.
5. Skipping Psychological Readiness Training
Even when the knee is physically ready, confidence can lag behind. Fear of cutting, pivoting, or landing is common and can increase the risk of re-injury.
✅ What to do instead: Gradually expose yourself to sport-specific drills, integrate visualization techniques, and work on rebuilding confidence in your movements. The ACL Advantage includes psychological readiness training to help athletes trust their knee again and perform without hesitation.
Conclusion: Get Your ACL Rehab Done Right
ACL rehab isn’t just about getting back—it’s about staying back. By avoiding these five mistakes and following a structured system, you can return to your sport stronger, more confident, and with reduced risk of re-injury.
With my background in sports performance and rehab, I’ve built the ACL Advantage at Precision Athletix to give athletes the guidance, testing, and confidence they need to succeed.
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