Hamish is a strength and conditioning coach at SASI (South Australian Sports Institute) who wrote AJ’s ACL rehab program. This conversation breaks down what actually goes into building a recovery program, from the first phase focused on getting normal range of motion back, through to sports-specific movements and running.

Hamish explains why ACL rehab is so different from regular strength training, how he decides when you’re ready to progress to the next phase, and why some people recover in nine months while others take two and a half years. He talks about metrics like the 85% strength ratio between your injured and healthy leg, the anti-gravity treadmill for getting back to running, and why patience matters more than anything else.

The conversation covers what’s standardised in ACL programs versus what gets customised for each athlete, how to know when you’re pushing too hard, and why so many people re-injure themselves by rushing back to sport. If you’re in ACL rehab or supporting someone who is, this episode gives you the practical knowledge you need about what’s actually happening in your program and why.

Key insights:

• ACL rehab has three main phases: range of motion, strength building, and sports-specific movements. Each phase has specific goals before you progress.
• Progression isn’t guesswork. Coaches use metrics like the 85% strength ratio between your injured and healthy legs to know when you’re ready for more complex exercises.
• Every ACL rehab is different. Some people recover smoothly in nine months. Others face complications that stretch recovery to years.
• The anti-gravity treadmill lets you start running again at reduced body weight, building volume without overloading your healing knee.
• Patience is everything. Research shows high re-injury rates, often because people rush back before they’re ready. Long-term health matters more than the next game.