10 years of knee problems after an ACL reconstruction → to now full-depth squats, pistol squats and frog jumps in 5.5 months. Here’s the exact routine.
After 10 years of ongoing knee issues following a sports injury and [ACL] reconstruction surgery, I’ve finally experienced a major improvement in my knee function.
Over the past 5.5 months, I’ve completed approximately 150 workouts, sometimes training twice a day, using a simple isometric loading protocol.
The approach is influenced by the research of tendon researcher Keith Barr and the principles of isometric soft tissue loading after musculoskeletal injuries. His work suggests short loading sessions spaced about six hours apart, which is why I sometimes trained twice a day.
Movements I previously struggled with, such as deep squats and pistol squats, are now easy. I can even perform dynamic deep frog jumps with confidence and control.
The exercises in this video:
- Air squat hold – knees forward over toes
- Cossack squat hold
- Forward lunge holds – left and right
- Couch stretch – quadriceps and hip flexors
My loading protocol
In my knee training throughout the past few months, I aimed to accumulate around 120 seconds of loading per exercise, divided into manageable intervals.
For example:
- 6 × 20-second holds
- 4 × 30-second holds
- 2 × 60-second holds
Adjust the duration and intensity to your current capacity and progress gradually (I started at four 30-second holds and am now doing two 60-second holds).
I also demonstrate a quicker, more dynamic movement-flow version incorporating Cossack squats, lunges and pistol squats that I used for an extra workout some mornings.
My biggest takeaway: Don’t just aim to get out of pain. Aim to rebuild your capacity to move, load and use your body. If your injury is long-standing, be patient – recovery will probably take longer than you expect. And stay consistent – regular practice is what keeps you progressing (even though it might feel like nothing is happening at times).
This is my personal rehabilitation experience, not a universal prescription. Exercise selection and loading should be adapted to your individual circumstances, particularly following surgery or significant injury.