Matthew Maloney Knee Recovery

Matthew Maloney Knee Recovery Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Matthew Maloney Knee Recovery, Personal trainer, Clemson, SC.
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-5 Surgeries (3 ACLs) later…
-KneeHab Academy: Home of 2000+ Successful Clients Worldwide
-Take your KneeHab Comeback Quiz Below:
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05/26/2026

Weak hip flexors can be one of the biggest reasons your knees still hurt and you’re not progressing after surgery.

After 3 ACL surgeries, I learned that people often only focus on the knee itself after injury or surgery.

But your hip flexors help control stability, sprinting, deceleration, change of direction, and explosiveness.

If they’re weak or shut down, your body starts compensating everywhere else.

Your movement changes.
Your mechanics break down.
And your knees end up taking way more stress than they should.

Once I started rebuilding my hip flexors and training the entire kinetic chain, everything changed.

I became faster, more explosive, more athletic, and more confident in my body.

Real recovery isn’t just about getting out of pain, it’s about rebuilding a body that performs better than it did before.

Follow for more!

05/26/2026

The wrong rehab can cost you MONTHS of real progress after ACL Surgery.

Comment “RECOVER” for my Top 10 Must-Do Exercises coming back from a knee injury.

After having 3 ACL surgeries, I realized most people aren’t failing because their body can’t heal…

They’re failing because their approach is incomplete.

Here’s what helped me get back to 100% as fast as possible:


1. Daily Frequency

ACL recovery is a brain-muscle reconnection game.

Training 2-3x per week is not enough.

Your body needs DAILY inputs.
Daily movement.
Daily activation.
Daily signals telling your brain and nervous system to reconnect and rebuild.

Frequency changes everything.

2. Train The Muscles Around The Knee

VMO.
Quads.
Hamstrings.

Get blood flowing through the knees.

More blood flow = more healing potential.

After surgery, these muscles often shut down, weaken, and stop firing correctly.

Your job is to wake them back up.

3. Train Your “Tires”

Feet.
Ankles.
Soleus.
Calves.

Everything below your knees is your first line of defense.

If your foundation can’t absorb force efficiently, the knees take the stress.

Strong tires protect the knees.

4. Train Your Hip Flexors

One of the most underrated parts of ACL recovery.

When your hip flexors become weak or shut off after injury, your movement mechanics change and more stress shifts directly into the knees.

Strong hip flexors help with:
• Stability
• Sprinting
• Deceleration
• Explosiveness
• Overall knee function

And yes, there are many other factors too:

Learning how to absorb force correctly.
Getting your strength back to 100%.
Training sport-specific movements.
Building confidence through preparation.

But these 4 things were MASSIVE in helping me come back stronger, faster, and more athletic than ever before.

05/25/2026

Your knee doesn’t work alone after ACL surgery.

Your feet, ankles, calves, quads, hips, and core all have to work together if you actually want to rebuild strength, confidence, and athleticism again.

Comment “RECOVER” and I’ll send you my Top 10 “Must Do” Exercises coming back from a knee injury.

Too many people only focus on the knee itself and ignore the rest of the chain.

But when one area is weak, stiff, or not absorbing force well, more stress gets dumped into the knee.

That’s why rebuilding strength after ACL surgery isn’t just about quad exercises.

It’s about training the entire lower kinetic chain to work together again.

After 3 ACL surgeries, I learned that strong knees are built through full-body coordination, stability, strength, and force absorption, not just isolated rehab exercises.

Follow for more!

05/25/2026

After having 3 ACL surgeries, I’m more explosive and athletic than ever before.

And a major reason why is because I started doing reflexive eccentrics.

Reflexive eccentrics are high velocity, weighted eccentric contractions.

Instead of slowly lowering a heavy load, you drop or decelerate as quickly as possible, training your nervous system and tendons to absorb high forces and instantly redirect them into explosive power.

That’s what makes them so powerful for athleticism.

Because explosiveness isn’t just about producing force.

It’s about how efficiently you can absorb force, stabilize, and redirect it back out.

The better you can absorb force…
the better you can produce force.

That’s why the best athletes in the world aren’t just strong.

They’re reactive.
Elastic.
Efficient at handling force.

Reflexive eccentrics train your body to:
• Absorb force efficiently
• Redirect force rapidly
• Improve tendon stiffness and elasticity
• Increase reactivity
• Improve deceleration and change of direction
• Become more explosive and athletic

And this is huge for knee health too.

Because many knee injuries occur during that landing and force absorption phase.

If your body can’t absorb force efficiently, the stress has to go somewhere.
A lot of times… it goes directly to the knees.

That’s why exercises like:
• Reflexive split squat jumps
• Reflexive quarter squats
• Depth drops
• Single leg depth drops
• Depth jumps
• Drop jumps

…can be such game changers for performance, athleticism, and resilience.

Comment “REFLEXIVE” for my Free Reflexive Eccentrics Program from beginner level to advanced level to become more explosive than ever before.

05/25/2026

The biggest myth about knee pain:

That knee pain is just a knee problem…

Comment “PAIN” for my Free Step-by-Step Pain-Free Knees Program to help you eliminate your knee pain for life.

Most people think their knee pain only comes from the knee joint itself.

So what do they do?

They rest.
They ice.
They stop moving.

And while that may temporarily reduce the pain…
the moment they go back to normal movement, the pain comes back.

A lot of times even worse.

Because it was never just about the knee.

It’s about everything.

Your feet.
Your ankles.
Your soleus.
Your calves.
Your hip flexors.
Your groin.
Your glutes.
And everything in between.

After having 3 ACL surgeries, I started learning that you don’t bulletproof your knees by only training your knees.

You bulletproof your knees by bulletproofing the entire system around them.

Because when your feet and ankles are weak…
your knees absorb more stress.

When your hips and glutes are weak…
your knees compensate.

The body works as one connected system.

And when one area is weak,
something else pays the price.

A lot of times…
that’s your knees.

05/25/2026

Tearing my ACL 3 times was one of the best things that ever happened to me.

Because after those injuries, I started learning that you can train your body to come back stronger, faster, and more athletic than ever before.

I stopped just training my knees…
And started training everything.

Feet. Ankles. Soleus. Calves. Hip flexors. Glutes.
The entire kinetic chain.

Little by little, I didn’t just recover…
I became capable of doing things I could never do before my injuries.

That’s why I believe no injury has to limit you forever.

Life is 10% what happens to you, 90% how you respond.

05/24/2026

After 3 ACL surgeries, people told me I’d never be the same again.

But they were wrong.

I didn’t just come back to 100%.
I came back stronger.
Faster.
More athletic.
More resilient mentally and physically than ever before.

Through the setbacks, pain, and uncertainty, I learned something powerful:

No injury has to limit you.

Your injury does not define your future.
It does not decide your potential.
And it does not mean your best days are behind you.

If you’re willing to stay patient, stay consistent, and keep showing up every single day, you can come back stronger than you ever imagined.

Comment “KNEEHAB” if you’re coming back from a knee injury and want to come back stronger, faster, and Better than ever before.

05/24/2026

After having 3 ACL surgeries and 5 total major surgeries, I was told to stop by so many people.

But they didn’t understand that I’m not someone to give up. I stayed consistent and trained with intention.

Because I truly believe no injury has to limit you.

And now I’m back doing things that people never thought would be possible.

Comment “KNEEHAB” if you’re coming back from a knee injury and want to come back stronger, faster, and Better than ever before.

05/23/2026

While You Finished PT, Your Knee Still Isn’t Close to 100%.

PT is important.

But for most people, it’s only the beginning.

The problem is that most rehab stops once the pain decreases and you get “cleared.”

But being cleared doesn’t mean your body is fully prepared.

After 3 ACL surgeries, I learned that coming back to 100% has very little to do with just the knee.

It’s about the entire kinetic chain.

Your feet.
Your ankles.
Your soleus.
Your calves.
Your hip flexors.
Your groin.
Your glutes.

Everything has to work together.

And another harsh truth?

Training 2-3x a week usually isn’t enough.

Recovery is built through frequency.
Daily inputs.
Daily movement.
Daily strength.
Daily activation.
Daily neurological reps that rebuild the brain-muscle connection.

Then comes the biggest missing piece:

Most people never train movements that actually prepare them for real life or sport.

Cutting.
Landing.
Decelerating.
Absorbing force.
Changing direction.
Reacting.

Confidence comes from preparation.

The more prepared your body is for real-life movement…
the more confident, athletic, and resilient you become.

That’s exactly why after 3 ACL surgeries, I’m now stronger, faster, more explosive, and more athletic than ever before.

Not because I stopped at rehab…

But because I learned how to truly train my body.

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Clemson, SC

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