Football PhysiotherapyErin's ACL Prehab Journey — From Barely Walking to Surgery-Ready in Kilmarnock
After tearing her ACL, Erin couldn't walk without a limp and had almost no movement in her knee. With surgery weeks away, she needed a structured prehab programme to restore extension, build quad strength, and get her knee into the best condition possible before going under the knife.
Condition
ACL Tear
Stage
Pre-Surgery Prehab
Location
Kilmarnock, Ayrshire
The Situation — and Where to Even Start
Erin sustained an ACL injury and was told she'd need surgery in April. Four weeks after the injury she still had very limited movement — she couldn't straighten or fully bend the knee, and walking with any kind of normal gait felt out of reach.
Like many people facing ACL surgery, Erin knew the operation was coming and knew the recovery would be long — but the gap between injury day and surgery day felt uncertain.
“I didn't really know where to start, to be honest. I knew I needed surgery. But before surgery I didn't know how to move it. I didn't know how to get the flexibility back or whatnot.”
This is exactly where prehab physiotherapy in Kilmarnock made a difference: providing a clear, structured programme between injury and operation.
The Prehab Programme — What Erin Did In Clinic
Jordan walked Erin through a series of targeted exercises designed to restore extension and flexion, activate the quad, and prepare the knee neuromuscularly for surgery. Here's the session in full.
Exercises covered in this session
Gravity-Assisted Knee Extension & Flexion
Using gravity as a gentle force to encourage the knee back towards full range — reducing stiffness without overloading the joint.
Heel Rocks
Rocking the heel forward and back to use momentum to drive the knee back into extension — a simple but effective early-stage movement drill.
Inner Range Quad (IRQ)
Pressing into a pillow and holding an isometric quad contraction — essential for re-establishing quad activation before and after surgery.
Compex Muscle Stimulation
Electrical muscle stimulation applied to the quad during straight leg raises and IRQ — the same approach used by professional footballers post-surgery to prevent significant quad atrophy in the first two to three weeks.
Assisted Terminal Knee Extension (TKE)
Using a resistance band, Erin bends the knee then controls it back to extension — the quad works hard on the way forward and has to resist the band on the way back, improving both strength and neuromuscular control.
Erin's Progress — In Her Own Words
After completing the prehab programme at our Kilmarnock clinic, Erin shared what had changed — and how she was feeling about surgery.
“Just walking in general — like, I could barely walk at all. I had a really bad limp after I was off the crutches. I can walk pretty normal now. Straightening it, bending it — that's a big thing.”
“The exercises I was given — the flexibility — my knee's in the best condition now. Not as it was before, but kind of the best condition it can be going into surgery.”
“I think psychologically it's gonna be much harder than the physical part. Already I know after surgery it's probably gonna be worse, but the physical part after the injury initially is gonna come back pretty quickly. It'll be tough the first two weeks, but it'll come back in just doing your exercises.”
What This Case Study Shows About ACL Prehab in Kilmarnock
Prehab changes surgical outcomes
Entering surgery with better range of motion and quad strength is associated with improved post-operative recovery. Erin's prehab was designed specifically to optimise these markers.
Early quad activation is critical
The quad shuts down rapidly after ACL injury. Inner range quad work and muscle stimulation helps maintain neural drive before surgery — reducing the depth of the post-op 'quad hole'.
You don't have to wait and do nothing
Many ACL patients sit idle between injury and surgery. That gap is valuable time. Erin used it to restore movement, strengthen the joint, and arrive at surgery in a far better position.
The psychological side is real
Erin was candid about the mental challenge of ACL rehab. Going into surgery with a plan — not just for the physical side but for your mindset — makes post-op recovery meaningfully easier.
Outcomes at a Glance
Facing an ACL Injury in Kilmarnock or Ayrshire?
Whether you're pre-surgery like Erin or further into your ACL rehabilitation, we can help you build the right programme for where you are right now. Book a free discovery session at our Kilmarnock, Ayrshire clinic — no commitment required.