ACL Rehab: 5 Lessons From Being Both Patient and Physio
By Lisa Roscarel, June 2026
ACL rehab is often spoken about in terms of timelines, exercises, and return to sport testing. And while all of those things matter, going through my own ACL reconstruction taught me something just as important. The mental and lifestyle side of rehab can be what determines whether you truly cope with the process or feel completely consumed by it.
As a physiotherapist, I understood the structure of rehab. But as a patient, I learned how challenging the journey can be when your normal routine, sport, and part of your identity suddenly change.
Here are the five biggest things that genuinely helped me through my ACL rehab journey.
1. Find ways to stay entertained
Early rehab can be repetitive and isolating. You’re limited physically, and the days can feel long. I found it incredibly helpful to throw myself into new hobbies. I started learning guitar and read more than I ever had before. Having something enjoyable to focus on outside of rehab helped keep me positive, especially when rest, recovery, and taking things slowly were so important in the early stages.
2. Stay involved in your community
An injury can make you feel disconnected, especially when sport is a big part of your life. I kept attending netball trainings even when I couldn’t participate. I loved cheering for my friends and teammates as they worked towards their own sporting achievements. It reminded me that I was still part of the sporting world, even if my role looked different for a while. I made an effort to keep social. Going out for coffee, dinner with friends or family, or simply being around the people who supported me were so important. And, once I was able, I started going to professional sporting games and concerts, which helped me feel like myself again.
3. Set short-term goals along the way
Big goals like Return to Sport can feel a long way away. What kept me motivated was setting smaller milestones. For me, these included walking without a limp, returning to work, attending an AFL game at Adelaide Oval without crutches, riding my bike along the Torrens River, walking 10,000 steps in a day without pain, running again, achieving a full depth squat, returning to change of direction drills at netball training, and eventually training without restrictions. Each win mattered and helped build momentum.
4. Be flexible and kind to yourself
Rehab is rarely a straight line. I learned this the hard way when I required a second surgery seven months into rehab and had to go back to basics, focusing on swelling and range of motion before rebuilding again. It was frustrating, but it reminded me that setbacks don’t mean failure. They’re part of the process, and progress can still happen even when things don’t go to plan. In fact, I came back stronger, more confident, and with reduced pain, which reinforced how important it is to trust the process.
5. Find people who understand the journey
One of the most underrated parts of rehab is having people around you who truly get it. I connected with others who were also rehabbing injuries, and those shared experiences made a huge difference. I’ve genuinely met some of the most amazing people throughout my rehabilitation who I now consider close friends. Having people to talk to who understood the ups and downs made the whole process feel far less overwhelming.
ACL rehab is challenging, but you don’t have to do it alone. Hopefully these insights help make the process feel a little more achievable.
If you’re looking for expert ACL rehabilitation in Adelaide and want a team that understands the bigger picture, the physiotherapists at iPerform can support you through every stage of recovery. We understand that life balance, mindset, and mental wellbeing are just as important as strength and rehab milestones throughout your ACL journey.
