Phase 1

• 1). Start phase 1 a day or so after surgery. This phase will last for roughly eight weeks. Control the pain and swelling by taking Ibuprofen and icing your knee every three hours each day.
  
  
• 2). Work with a physical therapist and on your own after the initial swelling has subsided to regain some range of motion. It is important to get your ACL accustomed to gentle movements as you begin to recuperate.
  
  
• 3). Sit on the edge of a bench with your feet planted on the ground and your knees bent. Slowly raise your injured leg, using the muscles in your knee to straighten your leg. Hold the straightened position for three seconds before carefully lowering your leg. Perform 20 repetitions of this exercise to start and gradually increase the number as your range of motion improves.
  
  

Phase 2

• 1). Continue rehabilitation with phase 2. This phase usually lasts for around three months after surgery. You will be performing strengthening exercises under the supervision of a physical therapist and on your own.
  
  
• 2). Use an elastic therapy band to strengthen the ACL. Tie one end of the band to the base of your workout bench. Make a loop at the other end and wrap it around the foot on your injured leg. Sit in the same position as you did for the range of motion exercise.
  
  
• 3). Raise your leg slowly, straightening it and holding the raised position for three seconds before lowering it. Perform 20 repetitions to start and increase intensity as you and your therapist see fit. This is the same exercise that you used for range of motion, but now you are working on strengthening the ligament by using the resistance from the elastic therapy band.
  
  
• 4). Move on to a balance and stability drill once you are comfortable. Stand on your injured leg, bending your other leg up at the knee and extending your hands to your sides for balance. Slowly crouch down, bending at the knee until you are almost in a sitting position. Keep your balance in this crouched position for three seconds before pushing up with your knee to the original upright position. Perform 10 squats to start, steadily increasing the number as you gain strength over the course of your rehabilitation.
  
  
• 5). Keep your balance in this crouched position for three seconds before pushing up with your knee to the original upright position. Perform 10 squats to start, steadily increasing the number as you gain strength over the course of your rehabilitation.
  
  

Phase 3

• 1). Finish your recovery process with phase 3, the last stage before you can return to full scale sports activities. Be patient and try not to push yourself too hard as you enter the final weeks before you can resume playing sports as you did before your injury.
  
  
• 2). Get your ACL accustomed to strenuous movements by riding a stationary bike three to five times a week for at least 30 minutes per workout. Gradually increase the pace and grade of your stationary workout as you become more comfortable. Riding a stationary bike will help improve your fitness and leg strength with minimum discomfort and impact on the ligaments in your knee.
  
  
• 3). Work with a sports injury therapist or team coach to design drills that will simulate other athletic movements appropriate to your sport. This may include light jogging, shuttle runs, jump rope, sports ladder exercises or other drills related to the sport you are returning to.
  
  
• 4). Limit your sports-related drills to workout sessions every other day. You do not want to work your ACL too hard in the final stages of recovery. Give yourself a day off between workouts to rest.
  
  
• 5). Put ice on your knee after every workout session. You can expect some swelling as you return to intense physical activity, even months after ACL surgery. Apply an ice pack for 20 minutes after finishing your exercises. This will help reduce inflammation and discomfort.