My knee ROM tracking app: http://kneerom.lovable.appAfter ACL reconstruction, one of the biggest questions patients ask is:“How much should my knee bend… and how straight should it be by now?”In this video, I break down realistic week-by-week range of motion goals after ACL surgery — including both flexion (bending) and extension (straightening).I cover:• When you should achieve full extension• Flexion targets by week (0–12 weeks)• What changes if you’ve had a meniscus repair• Red flags to watch for• When you should be concernedRemember — rehab should always be criteria-based, not purely time-based. But understanding typical benchmarks helps you know whether you're roughly on track.If you're struggling with stiffness, swelling, or feel like you're falling behind, this will give you clarity and direction.🎯 Free ResourceUse my knee mobility tracking app here:👉 http://kneerom.lovable.appPrint it. Track it. Stay accountable.📘 Need a Structured Plan?If you want a step-by-step, criteria-based ACL rehab programme that guides you safely through each stage:👉 ACL Recovery Roadmap:http://aclrecoveryroadmap.lovable.app⚠️ Always follow your surgeon’s or physiotherapist’s specific advice, especially if you’ve had additional procedures like meniscus repair.

Experiencing sharp pain at the front of your knee during ACL rehab?

You’re not alone — and it doesn’t automatically mean something has gone wrong.

Anterior knee pain is one of the most common setbacks people experience after ACL surgery. It often appears just as rehab is progressing well, which makes it even more frustrating.

In this episode, I break down:

• Why front of knee pain happens after ACL reconstruction
• The role of quad weakness and patella tracking
• Why it’s common with patellar tendon grafts (but not limited to them)
• What you should adjust immediately in your rehab
• How to calm symptoms without losing progress

This episode will help you understand the difference between irritation and injury — and give you confidence in how to move forward.

If you want a structured, criteria-based ACL rehab plan that tells you exactly when to progress safely, you can find my ACL Recovery Roadmap below.

🎯 ACL Recovery Roadmap

📘 Free ACL Survival Guide

Remember: ACL rehab should be criteria-based, not time-based.

If you’ve injured your knee and you’re wondering, “Did I just tear my ACL?” — this episode breaks down the key signs to look for.

ACL tears don’t always look dramatic. Some people hear a pop and can’t walk. Others limp off the pitch and feel “okay” a few days later. Understanding the pattern of symptoms is crucial.

In this episode, knee specialist Arun explains:

• The classic “pop” sensation
• Rapid swelling and what it means
• Knee instability and giving way
• Why pain level can be misleading
• Loss of range of motion
• When you should get assessed

If you’re unsure about your injury, this episode will help you think clearly and decide your next step.

Need Support With Your ACL Recovery?

Join my free ACL community where we discuss:

• Surgery vs non-surgery
• Rehab phases
• Return to sport testing
• Building strength safely
• Regaining confidence

👉 Join the Cruciate Club Community here

You can also download my free ACL Survival Guide here

ACL injuries are serious — but manageable with the right plan.

Follow/subscribe to the podcast for evidence-based ACL guidance and practical recovery advice.

Check out my ACL injuries blog.

In this episode, we explore the two main approaches to treating ACL injuries: surgical and non-surgical options. From rehab programs and bracing to ACL reconstruction surgery, I break down what each treatment involves, who it’s best suited for, and how to decide which path is right for you. Whether you’re recovering from an ACL tear or supporting someone who is, this episode provides valuable insights to help navigate the road to recovery.

Tune in now to learn more about managing ACL injuries and making informed treatment decisions!

Get me ACL Recovery Roadmap programme and other resources here: http://stan.store/aginjuryrehab

In this episode, I take an in-depth look at the ACL (Anterior Cruciate Ligament) – one of the most important structures in the knee. Learn about its anatomy, function, and why it’s so commonly injured in sports and daily life.

I’ll also discuss what happens when the ACL is damaged, including common symptoms and associated injuries, and provide an overview of other key knee structures like the meniscus, PCL, and collateral ligaments. Whether you’re an athlete, recovering from an ACL injury, or just curious about knee health, this episode is packed with valuable insights to help you understand the foundation of knee stability.

More resources: http://stan.store/aginjuryrehab

In this first episode, get to know The Cruciate Club Podcast and what it’s all about. Host Arun Gray, an experienced sports therapist and S&C coach, shares why he started this podcast and his passion for helping people recover from ACL injuries.

Learn what you can expect from future episodes, including expert advice, rehab tips, inspiring recovery stories, and interviews with professionals. Whether you’re recovering from an ACL tear, preparing for surgery, or supporting someone on their journey, this podcast is here to guide you every step of the way.

More resources: http://stan.store/aginjuryrehab

Hello!

Welcome to the Pain Prevention Podcast, from me - Arun Gray.

I’m a sports therapist based in the UK with an interest in avoiding unwanted injuries and getting rid of aches and pains after struggling with various injuries through my very amateur sporting career.

I’m going to be speaking to a range of different people from injury experts, elite sports physios and your every day Doris who’s lived with a bad back all of her life.

Episodes will cover a number of different topics from how pilates might treat your back pain, how to build bulletproof knees and what it takes to develop supple shoulders.

Subscribe on Spotify, Apple Podcasts and wherever else you’re listening to this, to learn how to deal with your pain and avoid getting injured later on! And if you’re feeling extra nice, leaving a little review will help more people find the episodes.

Thanks for listening and I’ll speak to you soon.