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"
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.