BEFORE THE KNIFE · ACL SERIES
THE FREE ACL SURGERY
PREP CHECKLIST
Go into surgery straight, calm and strong — so your first weeks of rehab are smooth, not brutal.
✓ The 6 pre-op missions to tick off before surgery
✓ A full kit list — what to buy and what to hire
✓ Hospital-bag checklist + surgery-day "green light"
This free ACL surgery preparation checklist walks you through exactly what to do, what to buy and how to set up before your operation
EVERYTHING TO PREP FOR ACL SURGERY
WHAT'S INSIDE
THE 6 PRE-OP MISSIONS
Get it straight, calm the swelling, wake the quad, go in strong, know your graft, and set up a plan.
HOSPITAL-BAG CHECKLIST
A printable list so you're packed and sorted the night before, with nothing forgotten.
THE FULL KIT LIST
Ice, compression, TENS, bands, and the home aids that make week one easier — plus what's worth hiring.
KNOW YOUR GRAFT
Autograft vs allograft — what each means for your early rehab, and what to ask your surgeon.
OPTIONAL EXTRAS
Game Ready, muscle stim and BFR — my honest steer on what actually shaves time off recovery.
SURGERY-DAY GREEN LIGHT
The exact criteria to aim for so you walk into theatre ahead of the game.
BUILT FOR ATHLETES, NOT PATIENTS
WHO’S IT FOR
SURGERY BOOKED
You've got a date and want to turn up prepared instead of anxious and guessing.
STILL DECIDING
You're weighing up surgery and want to understand what the road actually looks like.
SUPPORTING SOMEONE
A parent, partner or teammate helping an athlete get ready for their op.
JOSH RICKETTS COACHING AND INJURY CLINIC
WHO IS BEHIND IT
I'm a sports therapist and S&C coach, and I get athletes through ACL rehab and back to their sport — in person in Swindon and online wherever you are. Not "walk pain-free" rehab. Return-to-sport rehab.
"After my op I was given 3 exercises and an NHS physio every 6 weeks, it wasn't enough. With Josh I worked remotely and had a plan every week and a purpose. I've shocked my physio and I'm ahead of schedule for return to sport."
— KYLIE, PHILIPPINES NATIONAL TEAM (TOUCH)
ACL
Rehab & return-to-sport specialist
Pro to Grassroots
Rugby, American football, athletics & more
Online & In-person
Coaching wherever you train with hybrid, remote and in-person options
QUESTIONS BEFORE YOU DOWNLOAD
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The six pre-op missions, a full kit list of what to buy or hire, a hospital-bag checklist, guidance on graft types, and the green-light criteria to aim for on surgery day.
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Completely free. Enter your email and the PDF is sent straight over — no catch.
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Athletes and active people with ACL surgery booked, or weighing up the decision, who want to prepare properly and return to their sport, not just walk pain-free.
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The prep missions are pre-op focused, but the kit list and mindset sections still help early on. And it's perfect to pass to someone who hasn't gone under yet.