Tore Your ACL? Let’s Get You Back the Right Way
Trusted by athletes, families, and professionals across Northern New Jersey
Physical Therapy for Knee Pain in NJ That Actually Works
If you’ve just torn your ACL, you’re probably asking the same question every athlete does: How long until I’m back?
At Iron Physical Therapy in Caldwell and Midland Park, we help athletes, students, and weekend warriors recover from ACL injuries the right way. You’ll work one-on-one with a Doctor of Physical Therapy, a fellow athlete who knows how to balance progress and patience.
Whether you’re getting ready for surgery, recovering after it, or trying to avoid it altogether, we’ll guide you through each phase of recovery with a clear plan that builds the kind of strength, confidence and control that comeback stories are made of.
Physical Therapy Before ACL Surgery (Prehab)
Pre-habilitation is for patients who want to set themselves up for the best possible ACL recovery after surgery. Prehab has been shown to improve outcomes, shorten hospital stays, and help patients regain strength faster.
Here’s how your Doctor of Physical Therapy will help you prepare for success:
Paint a picture of what to expect so you’re mentally ready for surgery.
Design individualized flexibility and strengthening exercises to condition your body before surgery.
Outline precautions and create a post-surgery recovery plan.
Provide guidance on using crutches, braces, and other assistive devices.
Recommend simple home adaptations that make recovery safer and smoother.
Prehab is the first step in your comeback — and it starts before surgery ever does.
See What an ACL Journey at Iron Looks Like
From day one to return-to-sport — real recovery, real results.
What’s the Right Way to Rebuild After ACL Surgery?
After you leave the hospital, outpatient physical therapy becomes the key to a full recovery. At Iron PT, we work closely with your surgeon to make sure every stage of your rehab moves you toward strength, confidence, and control.
Your Doctor of Physical Therapy will guide you through:
Range of Motion: Safe, targeted exercises to restore movement so you can return to everyday life.
Strength Training: A customized program that builds stability and power as your mobility improves.
Agility & Control: Dynamic drills to retrain balance, cutting, and direction changes safely.
Functional Training: Real-world movement—walking, climbing stairs, or getting back to work.
Return to Sport: A personalized program to prepare you for your specific sport or activity.
How Do You Know if You Tore Your ACL?
An ACL tear usually happens fast, often during a sudden stop, twist, or landing. You might hear or feel a pop, followed by pain, swelling, or the feeling that your knee “gave out.”
If that sounds familiar, it’s important to schedule an evaluation. Whether you’ve already had surgery scheduled or are still figuring out what’s next, our PTs can take a look and help you start moving.
The Iron PT Difference: Real Stories. Real ACL Recovery.
Your ACL Questions, Answered
When should I start physical therapy after ACL surgery?
Most patients start within a few days to a week, once swelling is under control. Early movement helps protect your graft and restore range of motion faster.
What’s the biggest mistake people make after ACL surgery?
Rushing it. Returning too early or skipping phases of rehab increases your risk of re-tear. We focus on strength, control, and confidence before clearing you to run, jump, or cut again.
Can physical therapy help before ACL surgery?
Yes. Prehab strengthens the muscles around your knee, improves mobility, and can make post-surgery recovery faster and smoother.
What makes Iron PT different for ACL recovery?
At Iron PT, you’ll never be handed off or left on machines. Every session is spent with your Doctor of Physical Therapy who knows your sport, your goals, and what’s at stake. Our PTs are athletes too — they get the frustration, the grind, and the mental side of recovery.
We don’t just rebuild your knee, we rebuild your confidence so you can return to your sport stronger than before.
Ready to start your comeback? Let’s get you on the schedule in Caldwell or Midland Park, NJ.
Even More ACL Recovery Wins from Our Patients
Physical therapy has made me feel better about myself and made me feel like I can overcome any obstacle. It has also made my knee feel so much better after ACL surgery! I never expected it to improve so quickly.”
- Carly
“I started PT before ACL surgery and continued post surgery. I tell my family that my PT appointments are the most important three hours of my week. I think PT is the one thing that helps me believe I can actually get back to what I love doing - running. The DPT teaches you techniques and gives you confidence that you’re gonna be okay. “
- Liz
“Once my ACL surgery date was set, I spent every day leading up to it pre-habbing like crazy. I did everything I could to make my legs, arms and core as strong as possible. I think that discipline really helped my recovery. However, the biggest lesson I'm learning in physical therapy is probably patience. I'm still not great at it, but I've gotten way better. It's a long, slow, repetitive recovery and the last thing I want to do is re-injure myself.”
- Callie