01Injury · minute 31
One rebound. One pop.
Ugnė, 24, grabs a rebound in a Saturday league game. Her right knee caves in on the landing and she hears a pop. Most ACL tears happen exactly like this, with nobody touching her.
02Assessment · day 3
First, we measure both legs.
A 60-minute assessment with a sports physio: ligament tests, swelling, range of motion and strength, always against the healthy side. Her right knee bends to 45°. Her left bends to 140°. We refer her to an orthopaedic surgeon the same week.
03Mobility · weeks 1–6
Get the knee moving again.
After surgery, the first job is a straight knee and a bend that improves every week. Stationary bike, heel slides and quad work every day. By week six she reaches 120°.
04Strength · weeks 7–16
Rebuild the leg, one rep at a time.
Single-leg squats, split squats and leg press, logged every session. We test both legs every four weeks. In week seven her right leg has 62% of the left one's strength. By week sixteen it has 84%.
05Return to play · weeks 17–38
Back on court when the numbers say so.
Running, jumping, cutting and contact drills. She plays again only when both legs test within 10% of each other on strength and four hop tests. Week 38: 94%.
