The 5 Biggest Mistakes Athletes Make During ACL Rehab (And How to Avoid Them)

Tearing your ACL is one of the most frustrating injuries an athlete can face. The road to recovery 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 they return to sport.

If you’re serious about getting back to peak performance and reducing the chances of another ACL injury, avoid these five common rehab mistakes.

1. Rushing the Return to Sport

The biggest mistake athletes make? Coming back too soon.

Many think they’re ready at the 6-9 month mark, but research shows that returning before meeting objective performance benchmarks increases the risk of re-injury. You should be testing strength ratios, landing mechanics, and speed capacitybefore even considering a comeback.

✅ What to do instead: Follow a structured return-to-play testing process that evaluates your knee’s ability to handle real game demands. At Athletes Authority, we ensure every athlete undergoes rigorous testing before clearing them to return.

2. Neglecting Strength Training (Especially Hamstrings & Glutes)

Most athletes focus on quadriceps strength post-ACL surgery, but weak hamstrings and glutes are a hidden risk factor for re-injury. The hamstrings act as a natural ACL by stabilizing the knee, yet they’re often overlooked in rehab.

✅ What to do instead: Your rehab should include a heavy emphasis on eccentric hamstring work (Nordic curls, RDLs, and slider curls) and glute activation (hip thrusts, single-leg RDLs, and step-ups).

🔗 Need help structuring your ACL strength work? Check out our ACL rehab programs here.

3. Ignoring Neuromuscular and Plyometric Training

An ACL injury doesn’t just weaken the knee—it also disrupts neuromuscular control (your brain’s ability to react quickly and stabilize movement). Many athletes rehab with basic exercises but never retrain explosive, unpredictable movements, leading to poor landings and slow reaction times.

✅ What to do instead: A progressive plyometric program that includes landing mechanics, single-leg drills, and change of direction work is crucial for rebuilding sport-specific movement quality.

👉 Our ACL Performance Testing measures landing stability and movement efficiency—see where you stand with our testingprocess.

4. Not Tracking Progress with Performance Testing

Too many athletes base their return on how they feel, not what the data says. Strength deficits, asymmetries, and poor landing mechanics can go unnoticed without proper testing.

✅ What to do instead: Use objective testing metrics like:

• Strength ratios: Your quads and hamstrings should have an optimal balance.

• Hop tests: Single-leg hop performance should be within 10% of the uninjured leg.

• Force plate analysis: Measures knee stability and power output in real time.

📈 We track all these metrics at Athletes Authority to ensure you’re truly ready. Book a consultation here.

5. Skipping Psychological Readiness Training

Even if your knee is physically ready, your mind needs to be as well. Studies show that athletes who lack confidence in their knee are more hesitant and at a higher risk of re-injury. Fear of movement, avoidance of cutting, or second-guessing jumps can hold you back.

✅ What to do instead: Work on mental resilience through:

• Gradual exposure to sports-specific drills to build confidence.

• Visualization techniques to prepare for high-stress situations.

• Sport psychology coaching to rewire fear-based movement patterns.

🚀 Need help rebuilding confidence and strength? Start your ACL recovery with us today.

Conclusion: Get Your ACL Rehab Done Right

Your ACL rehab isn’t just about getting back—it’s about staying back. Avoid these common mistakes by following a structured, data-driven rehab plan that prioritizes strength, neuromuscular control, and psychological readiness.

💡 If you want expert guidance, performance testing, and a proven system to return stronger, we’re here to help.

👉 Book your ACL rehab consultation now.