ACL rehab app and recovery tracker · weeks 0 to 48 Your comeback,
one level
at a time.
Free: 10 levels from crutches to cutting drills, 69 exercises and a pain diary.
No account. Works without internet. English, German, Spanish, French and Ukrainian.
- levels, crutches to sport
- 10
- exercises with form cues
- 69
- pain scale, by location
- 0–10
- example flexion reading, measured by the phone
- 118°
The programme
Earn each level.
Every level has goals, sessions and progression criteria. The app will not promote you until the criteria are met, so the plan moves at the speed of your knee. Typical weeks after surgery shown; yours are set with your physio.
- 01Early recoveryweeks 0 to 4
- 02Progressive strengtheningweeks 4 to 6
- 03Advanced strengtheningweeks 6 to 8
- 04Gym strength trainingweeks 8 to 12
- 05Gym strengthweeks 12 to 16
- 06Advanced strengthweeks 16 to 20
- 07Linear running prepweeks 20 to 24
- 08Runningweeks 24 to 28
- 09Advanced jumpingweeks 28 to 39
- 10Cutting and sportweeks 39 to 48
Measure, don't guess
Your phone is a goniometer.
Hold the phone against your shin, follow the on-screen position guide, and the gyroscope reads flexion and extension in degrees. Log both legs and the app plots the gap closing week by week.
Prefer a physio's reading? Type the degrees in by hand; the chart does not care where the number came from.
Every session
Log it in a minute.
Timer and sets
Rest timer between sets, reps or time logged for each set, a swap button for anything your physio has changed.
Pain diary
Zero to ten, with where it hurt and when: at rest, during exercise, in the morning or at night. A seven-day average and a thirty-day trend.
Reminders that know your plan
Workout, pain check and care routine reminders fire on the days and at the times you chose, and go quiet once you are done.
The guide
Read up between sessions.
Sourced, plain-English pieces from the ACL Recovery Team on what each week should feel like and what to do about it.
Browse the guideBefore you install
Fair questions.
Is ACL Recovery Tracker free?
Yes. The app is free to download on the App Store and Google Play. There is no account to create and it works without an internet connection.
Is it a physical therapy app?
It is an app for doing your physical therapy (physiotherapy) exercises after ACL surgery and keeping a record of them: sessions for each of 10 levels, 69 exercises with instructions and timers, a pain diary and knee range of motion. It does not replace a physical therapist. Your surgeon and physio set the plan; the app helps you follow it and log it.
What does an ACL tracker actually track?
Completed sessions and sets, pain from 0 to 10 with where and when it hurt, knee flexion and extension in degrees for both legs, and your current level with the criteria for the next one. All of it is stored on your phone.
Does it work on iPhone and Android?
Yes, both. The ACL rehab app is the same on iOS and Android, in English, German, Spanish, French and Ukrainian.
How do I choose an ACL rehab app?
Look for progression by criteria rather than by calendar, a way to record range of motion and pain over time, exercises you can adjust to what your physio prescribes, and a clear statement of where your health data goes. ACL Recovery Tracker was built around those four points.
Can I use it after a different knee surgery or a knee injury?
The levels, sessions and progression criteria are written for ACL reconstruction. The pain diary and the knee angle measurements work for any knee, but after another operation or injury follow the programme your physio gives you.
Read this first
It structures your rehab. It is not your physio.
Use ACL Recovery Tracker with a programme your surgeon or physiotherapist has approved. It does not diagnose, prescribe or clear you for sport. Check with them before you start and before each level change.
Get medical help now if you notice
- Redness and warmth in the knee or calf, which can signal a blood clot
- A fever, or spreading redness or discharge at the incision
- Sudden weakness in the foot or a change in sensation
- A knee locked in one position that will not move
For clinicians
For physiotherapists and surgeons.
What the app does with your patient's rehab, what it leaves to you, and where its content comes from.
What it does
It sets out a criteria-based ACL programme in levels and sessions, which the patient can adjust to what you prescribe, and keeps their record: sets done, pain from 0 to 10, swelling, and knee flexion and extension in degrees.
What it does not do
It does not diagnose, prescribe or clear anyone for sport. Moving up a level is a checklist of criteria that the patient ticks, ideally with you; the app does not test the knee or decide that they are ready.
Where the data is
On the patient's phone. There is no account, and no server holds their health data.
Read the privacy policyHow you see the record
The patient opens the app at the appointment and goes through the histories and trend charts with you. Our article for patients suggests what is worth bringing.
Sharing your ACL rehab log with your physioWhere the content comes from
Each guide article lists the guidelines and studies it draws on, such as the Aspetar guideline and the OPTIKNEE consensus. One article sets out what the label “evidence-based” can and cannot carry.
What evidence-based ACL rehab actually meansDay one
starts now.
Install, enter your surgery date and the plan is ready. Free, no account, everything stays on your phone.