From Injury to Recovery: The Truth About ACL Rehab for Young Athletes with Coach Carmen Bott

ACL tears used to be rare in high school sports. Today, they’re an epidemic. Behind the headlines, there’s one voice cutting through the noise with hard truths, practical solutions, and decades of experience: Coach Carmen Bott. Known online as “Coach Bott,” she’s become the go-to expert on youth athletic development and late-stage ACL rehab, guiding parents, athletes, and coaches through one of the most pressing crises in sports performance.

In this episode of The Ready State Podcast, Kelly and Juliet Starrett sit down with Coach Bott to dig into why so many kids are getting hurt, why recovery takes longer than most parents realize, and how we can protect the next generation of athletes.

What You'll Learn in This Episode

• Why ACL rehab isn’t 12 weeks—it’s a full year
• The difference between yesterday’s athletes and today’s single-sport kids
• Red flags parents should watch for in youth sport programs
• How to support kids when insurance and the system fall short
• The myths around strength training and growth in young athletes
• Why prevention starts with play, variety, and strength—not fear
• The real story behind the menstrual cycle and ACL injury debates

Key Highlights: 

(00:00) - Intro

(00:54) - Carmen's Background

(05:26) - Athletes 25 Years Ago

(10:00) - Good Rehab Program Criteria

(13:18) - Ideal Club System for Athletes

(16:40) - Supporting Kids in Sports

(23:46) - Post-Acute Rehab Strategies

(29:32)) - Return to Play: Getting Fitter

(32:23) - Importance of Exposure in Rehab

(39:34) - Returning to Contact Sports

(44:51) - Preventing ACL Injuries in Kids

(52:30) - Menstrual Cycle and Athletic Performance

(56:04) - Myth Busting in Sports

(58:20) - Where to Find Carmen

(59:34) - Outro

Sponsors

This episode of The Ready State Podcast is brought to you by LMNT and Momentous.