(Post-Operative) ACL Rehabilitation Programme

I am really excited about this programme. Tearing my ACL is the whole reason I’m here, doing what I do. I was looking for a change in career and during my ACL rehab I realised I loved the science and potential for positive change that sports physiotherapy could bring. Over the past year in particular (and still now) I’ve had a lot of ACL clients through my doors. They’ve been getting the bulk of this programme with minor modifications as needed along the way. This finished piece is one I’m uniformly happy with that can help the vast majority of people – only those with comorbidities may need additional support from a professional along the way but can still use this programme at the same time.

Why I’ve written this programme for you

  • Some local physiotherapists are really good at the start with pain relief and restoring mobility but aren’t as effective with the exercise prescription. This is where supplementing with my programme can be very powerful; you can see someone in person for the extra hands on treatment and objective assessment while working through this programme.
  • There are some really outdated beliefs out there. I remember hearing a girl on her 3rd ACL being told she couldn’t go back to GAA until she could back squat twice her weight. I bit my tongue but would have loved to haul her into my clinic and test her neuromuscular proficiency instead. I want people to have advice from someone who is trained in physiotherapy and strength and conditioning and competes at an elite level. I have the theory and the practical understanding behind me from multiple vantage points.
  • I wanted to provide a more affordable option for those who can’t afford 10+ physio sessions (easily €600+) but still have big ambitions to get back to their sport successfully.
  • I want to be able to reach people worldwide. I love that we can experience a global community in health and fitness.

I started my rehab with Fiona quite late. I was about 4 months post surgery (ACL reconstruction) stuck in a rut with my current rehab plan, and honestly couldn’t see the light at the end of the tunnel. I decided to give Fiona a message to see if she could help me out. I can honestly say I wouldn’t be where I am right now with Fiona’s guidance and support. Before I had an appointment with Fiona I was pretty sure I wouldn’t go back to play sport, I was so afraid of rupturing my ACL again and I just thought to myself I couldn’t put myself through this again. I hadn’t any real rehabilitation plan which mostly led to me doing nothing, my knee mobility wasn’t great, and walking was also pretty tough. Fiona was so pro active in her approach to my rehab. She set me up on an app which listed out all of the exercises that I needed to do, this was unbelievably helpful, it had videos and tips on how to do these correctly. It also kept me accountable. I would hope that I wouldn’t do my ACL again, but if I did I would feel confident that my recovery would be a smooth one, that I would hit milestones when I should with the support and guidance of Fiona. I’m currently on phase 5 of my ACL recovery. It’s a slow and steady recovery but I’m enjoying it. Thanks Fiona!

Shauna Coy, Soccer Player

How It Works

  • You buy the programme online and get it delivered in full to your phone via the RYPT app. All exercises come with video demonstrations. Check it out here.
  • I’m on hand via WhatsApp, email and Instagram throughout your journey for any basic questions you have. You can also send in videos for feedback on form any time.
  • If you would like a consultation, you can book in for an online or in-person session at your convenience – I would certainly love to help more directly. If you would like to buy the programme with your first consultation included at 50% off, that option is also available – click here!
  • I recommend starting the programme 7-14 days after surgery.

Fiona is fantastic. She is really helpful and I found the rehab engaging and interesting. There is clear intent to each exercise and it is well structured. I think knowing that she has had a similar injury herself means she can relate to the feelings and hardships associated with the injury. I’m definitely feeling way more confident now than I was 3 months ago. 

Ben Noonan, Ultimate Frisbee and Basketball

Who is this for?

  • Athletes (recreational or elite) 1-2 weeks after their ACL operation.
  • Athletes several months after their ACL operation but struggling to see progress (a modified programme can also be made available if you want to book in for a session instead to have that written up).
  • Those who have gym access and can dedicate on average 3-5 days a week to do their rehabilitation workouts (approx. 30-60 minutes long each).
  • For those who would rather get the programme little by little, alternative options will soon be available – or you can book in now for regular sessions (online or in person) and receive each phase as part of the consultation fee.
  • Please note – refunds are only available within 7 days of purchase in case you change your mind. If you think you will fall off the wagon for any reason (including accidents, illness or injury), you will not be refunded.

What does the programme involve?

  • Phase 1 (2 weeks): Daily rehab and 2 strength sessions each week
  • Phase 2-3 (8 weeks): 3 strength sessions, 1-2 bike sessions each week
  • Phase 4 (4 weeks): 2 strength sessions, 1 bike session, 1 combo session of strength and bike each week
  • Phase 5-6 (8 weeks): 2 strength sessions, 2 running sessions each week

ACL+: Return to Competitive Play

This 8 week programme is designed to push your ACL to the limits to ensure you are fully ready for competing at a high level after your initial ACL rehab.

This programme is also excellent for end stage return to play rehab for any lower limb injury or for those who feel nervous about their knees/ankles/hips! If you make it through this plan without issue, you know your body is robust and capable of taking on a lot of athletic stress. If you encounter difficulties along the way, you know you need to focus on them until they feel right.

 As soon as I found out I had torn my ACL playing ultimate frisbee, I knew straight away that Fiona was the right person to contact given her knowledge of the sport and having gone through the injury herself. My injury happened in between the lockdowns and as the gyms were closed, Fiona was great at tailoring each exercise to the equipment I had at home. She took the time to go through the exercises and made sure I knew exactly what to be doing and where I should be feeling the muscles work. If I felt any pain or discomfort while doing the exercises, she was able to tell me what adjustments to make to reduce the pain. The program was dynamic which made it both fun and challenging. Thanks to Fiona, I was able to go back to playing sport competitively without pain or fear of re-tearing the ACL. I highly recommend Fiona for anyone going through ACL prehab/rehab.

Estelle Murchan, Ultimate Frisbee