Prep Performance Center
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At PREP Performance Center, our goal is to deliver expert, 1-on-1 physical therapy that helps you recover faster, move better, and return to what you love.
Just had ACL surgery?
Before advancing your rehab program, we need to understand how your knee is recovering and identify any barriers that could slow your progress.
During an early ACL evaluation, we assess:
✔ Knee flexion
✔ Range of motion
✔ Swelling
✔ Quadriceps activation
✔ Hamstring activation
These key measurements help us establish your baseline, monitor progress, and build a rehabilitation plan tailored to your recovery.
Successful ACL rehab is about more than time since surgery. Restoring knee motion, reducing swelling, and reactivating the muscles that support your knee are critical early steps toward a safe return to sport.
Comment ACL if you’d like our ACL Recovery Guide.
📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio to schedule your assessment
The heel slide with a strap is a foundational exercise in early-stage ACL rehab. It allows you to safely work on your knee flexion (bending) range of motion while maintaining complete control over the stretch.
Step-by-Step Instructions:
Setup: Sit on a firm surface or bed with your legs straight out in front of you. Loop a long strap, towel, or resistance band around the bottom of your foot.
The Movement: Gently slide your heel toward your buttocks, pulling on the strap to assist the bend.
The Hold: Pause at the point of a comfortable, tolerable stretch for 3 to 5 seconds.
The Return: Slowly lower your leg back down to the starting position.
Dos & Don’ts: Keep the movement smooth and controlled. Push into a gentle stretch, but never force it into sharp pain.
Let’s Get Your Knee Back to 100%
Every ACL recovery journey is unique, and guessing your way through rehab can stall your progress. Let’s build a roadmap tailored exactly to your goals.
👇 Claim Your Free Consultation
Click the link in our bio to book your Free 15-Minute Phone Consultation with our Doctor of Physical Therapy today!
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Address
3066 N Clybourn Avenue
Chicago, IL
60618
Opening Hours
| Monday | 7am - 7pm |
| Tuesday | 7am - 7pm |
| Wednesday | 7am - 7pm |
| Thursday | 7am - 7pm |
| Friday | 7am - 3:30pm |
| Saturday | 9am - 12pm |
