Highbar Physical therapy & Health blog
An Inside Look at Rehab and Returning Stronger
Written by Dr. Molly Douglass PT, DPT, Board Certified Orthopedic and Sports Clinical Specialist
Today, we’re taking a closer look at one of the most common and impactful injuries in soccer: the ACL tear. If you’ve ever seen a player go down clutching their knee after a quick cut or awkward landing, the ACL is often to blame. But this isn’t a doom-and-gloom story. Instead, we’re unpacking what makes this ligament so important, how injuries happen, and most importantly, how athletes recover and return to the game. To bring it to life, we’re following the rehab journey of our own Isaac Angking, who’s putting in the work every day to make a strong, confident return to the pitch. Think of this as your inside look at the road to recovery—clear, relatable, and grounded in real sports medicine care.
ACL 101: A QUICK LOOK AT YOUR KNEE’S TOP DEFENDER
The ACL (anterior cruciate ligament) is one of the key stabilizers of the knee, especially during high-speed movements like sprinting, cutting, and jumping. For a dynamic midfielder like Isaac, the ACL plays a critical role in supporting quick directional changes and explosive play. Unfortunately, even a minor misstep or awkward landing can lead to a tear, sidelining even the most agile athletes. With a structured rehabilitation program and unwavering determination, Isaac is making steady progress in his recovery, working to return to full strength and reclaim his place in the center of the pitch.
An ACL tear typically occurs during sudden movements that put excessive strain on the knee, like rapid changes in direction, pivoting on a planted foot, or awkward landings from a jump. These motions can cause the knee totwist or collapse inward, overstretching the ligament beyond its limit. In soccer, it often happens without contact, catching athletes off guard in the middle of play. The result? A popping sensation, immediate pain, and instability that usually signals a serious injury needing medical evaluation.
REHAB TIMELINE AFTER SURGERY
Rehab after an ACL tear isn’t just about waiting a certain number of months, it’s about meeting key milestones along the way. Athletes must hit specific strength, control, and power goals before they’re cleared to level up, no matter how much time has passed since surgery. It’s all about quality over the clock to make sure the knee is truly ready for the demands of the game.
Phase 1: Starting Slow
These first couple of weeks are all about taking it easy! The knee needs to settle down, so the focus is on reducing swelling, easing pain, and keeping the joint from stiffening up. Isaac used crutches for a short time during this period and was in a brace until his quad was strong enough to keep his leg from buckling. This phase focuses on gentle quad activation, just enough to re-engage the muscles without pushing too hard. We even used blood flow restriction (a method that safely limits blood flow to the limb during exercise to enhance muscle growth and strength) to kickstart Isaac’s quad activation early in rehab, promoting strength gains without putting too much stress on the healing knee.
Phase 2: Building a Base
Now that the knee has calmed down, it’s time to lay a strong foundation. We added modified squats, balance drills, and light biking, just enough to boost stability and keep his muscles engaged. Bit by bit, those carefully controlled movements help restore confidence in his knee.
Phase 3: Getting Stronger and Steadier
This is where rehab starts to feel more like training, with focused drills that challenge both strength and control. Moderate-strength workouts, like squats with a bit more weight or using a balance board, helped Isaac level up. This stage is all about gradual progress, so while the exercises might look simple, we are building the power and precision he’ll need to dominate the midfield again.
Phase 4: Closer to the Field
As Isaac gets closer to the four to six-month mark, we cranked up the intensity: more demanding resistance training, carefully monitored jumps, and agility drills start mimicking actual game play. It’s also when he gets some on-field training sprinkled in, just enough to remind him why he loves the sport.
Phase 5: Game-Ready
Finally, the moment we’ve all been waiting for… returning with that competitive edge! High-intensity workouts and sport-specific drills take center stage, preparing Isaac for the cut-and-thrust of full-contact practice. By the end of this phase, he’s ready to reclaim his spot in the midfield and give the fans something to cheer about!
Introducing Neurocognitive Rehab
Neurocognitive rehab might sound technical, but it’s about syncing the brain and body after injury, akey part of Isaac’s recovery. It goes beyond building strength; it sharpens reaction time, decision-making, and coordination, essential tools for a midfielder navigating fast-paced, high-pressure moments on the field.
And this rehab isn’t just weights and basic drills, it’s interactive,dynamic, and even fun. Isaac uses tools like flashing light, virtual simulations, and reactive drills that challenge his focus and agility in real-time. These exercises evolve alongside his physical progress, making sure he’s not just physically ready for the pitch, but mentally dialed in for every game-changing moment.
THE BIGGER PICTURE
What Makes a Successful Recovery
A great recovery isn’t just about one person;it’s a team effort. From Isaac’s surgeon to the athletic trainer, physical therapist, and strength coach, everyone works together to keep him on track.But the real magic? It’s in the daily grind. Isaac shows up every day, sticking to a plan that’s progressive but smart, always respecting what his body needs.
And it’s not just what happens in the gym, healthy habits matter, too. Quality sleep, proper nutrition, and staying hydrated all play a big role. Add in the mental side, pushing through setbacks,staying focused, and trusting the process, and you’ve got the recipe for a true comeback.
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What’s Next for Isaac
Every rep, every drill, every step brings Isaac closer to the pitch. His knee is getting stronger, his reactions sharper, and his confidence is building. The countdown to game day is on—and he’s putting in the work to earn that jersey back.
You’re Part of This Journey
Whether you’re in the stands or showing love online, your support makes a difference. Thanks to your unwavering support, Isaac’s mastering both sides of recovery. Keep the cheers coming, RIFC family. When he steps onto that field again, it’s going to be one epic moment for us all!
Let’s Keep the Conversation Going
Got a question or rehab story of your own? Drop it in our Instagram comments. We’re here for the love of the game and for every player working their way back.
Highbar: Supporting Athletes at Every Level
Beyond my work with RIFC, Highbar is here for all athletes—whether you’re a weekend warrior, a youth soccer player, or just trying to stay active. Our expert physical therapists are dedicated to helping you move better, recover faster, and perform at your best.
If you’re ready to take your game to the next level, we’re here to help.
- Visit us at one of our Highbar clinic locations in RI and MA
- Follow RIFC’s journey all season long
- Stay tuned for the next Highbar Sideline Stories feature!
