Download Area

Prepare questions, note answers – take this sheet to your appointment.

Everything you need for surgery and the days after – tick it off.

The first weeks at home – what to prepare and watch out for.

Fill in before, check off during, note down after.

Structure for your evenings – early and later phase.

For late rehab (month 6–12) – are you truly ready?

Print and share – so others understand how they can help.

Quick weekly overview in under 5 minutes. Great starting point.

Detailed daily planning for weeks 1–4. Alternative to the Weekly List.

Daily companion for weeks 1–4. Body, mood, progress.

Weekly dashboard from week 5. Track progress over 12 weeks.

Understand and document pain – for better doctor and physio conversations.

2 minutes daily, 12 weeks long. Spot patterns instead of guessing.

Protein goals and meal planning – weekly, from week 1.

For real crises – not daily, but when things get truly hard.

Simple plan for supplemental strength training during rehab – knee-friendly, 2–3x per week.

Six dimensions for crisis moments. Shows you where things are shaky.

Write it early, open it later. A letter to the person you'll become.

Where do you really stand? Honest self-evaluation in a few minutes.

Inspiration for tough moments – not mandatory, but sometimes priceless.

12 milestones for your entire rehab – piece by piece, one strong picture.

Weekly photos – not vanity, but proof of progress.

Earn points, level up, keep going – if that's your thing.

Bingo and weekly challenges – a subsystem of the Gamification Plan.

Supplements during rehab – what makes sense and what doesn't.

Tried-and-tested aids and everyday helpers for rehab – tested and recommended by people who've been through it.

STOP-X, FIFA 11+, DKG test manuals, and doctor search (mein-knie.info) – free, evidence-based resources from the German Knee Society.

Curated Instagram accounts about ACL rehab, recovery and physiotherapy.

Verified podcasts about ACL rehab, comeback and prevention.

Curated book recommendations – sorted by situation, not importance.

Visual tool to fill in – where are you in your rehab?

Your strengths set in stone – visual, to fill in and hang up.