Hopefully by this stage of the rehab you are up and walking and starting to get strength back in your leg. This stage can take time and is one that can go quite slowly or progress well depending on the extension/flexion in your leg, largely due to swelling and strength. Your body should and will still protect the knee in this stage. However, I believe it is only natural to drag the leg and limp at times as a subconscious protective mechanism. You should be aware of this and the changes in your movements. The faster you can get back to your normal walking gait, the better, as this will allow you to get back your movements and patterning quicker.


Continue working on building strength in this time and icing after exercises as swelling will still be present. Extension and flexion is important but it is not something that I feel should be forced by someone else. Getting close to full active extension by 8 weeks is the goal. Bike riding or swimming are good cross training exercises to integrate into the program once you have enough movement.


Just moving around in the water is an important step to take as it’s low stress and you can see how the knee responds. In my experiences, the pool is good just to get a normal feeling back in the leg whilst helping with the recovery. I also think this is a good time to work on and understand what deficiencies you might have and therefore put a plan in place to work on these. You now have 9 months at building yourself up to be a much better athlete than you were. Almost every athlete can improve in strength and coordination and a big part of that is core strength and training. I have spent countless hours on working on my core strength demonstrated in the videos below through exercises and pilates.

This has helped keep me very balanced and improve my proprioception, but has also helped my body physically develop and get stronger. This should be a goal of anyone who is looking to comeback from a long-term injury.


Ask yourself, where can I improve and get better and what do I have to do to get there. Use peers and coaches to help you and give you honest feedback. You will learn more about your body as the rehab progresses and it is important to understand your body as it is your rehab and so you should be the main driver and decision maker, though with the help and guidance of your team. This is just a hurdle in the scheme of things and so while it will be difficult at times, you will develop a lot as a person. See this as an opportunity to improve and come back a more complete athlete.