ACL rehab app and recovery tracker · weeks 0 to 48Your comeback,
one level
at a time.
A free ACL tracker for the months after ACL surgery: an 11-level physical therapy programme from crutches to cutting drills, a 68-exercise library with timers, a pain diary and gyroscope knee measurement. Offline, on iOS and Android.
No account. Works without internet. English, German, Spanish, French and Ukrainian.
- levels, crutches to sport
- 11
- exercises with form cues
- 68
- 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.
- 00Crutches and gait drillsweeks 0 to 2
- 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 32
- 10Cutting and sportweeks 32 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 11 levels, 68 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
- Redness around the incision together with a fever
- Sudden weakness in the foot or a change in sensation
- A knee locked in one position that will not move
Day one
starts now.
Install, enter your surgery date and the plan is ready. Free, no account, everything stays on your phone.