please consult your doctor before implementing anything mentioned here!

Last January, when I tore my ACL, I was in pain & felt so lost when I faced my road to recovery. I scoured the internet for resources and stories from others who experienced the same thing.

After waiting a month, I got my MRI, and thankfully, it was a manageable tear that didn’t require surgery. But, the road to recovery still felt lonely and confusing.

Traditional physical therapy is typically the focus of recovery, and it’s hugely important, but mindset, nutrition, and rest all aid in recovery. Staying positive and committed to a recovery plan, mindfulness meditation, and practices like breathwork can make a notable difference in the healing timeline. Here are the essentials that supported me on my journey to recovery and helped me return to everyday activities!

Immediate Care Post-Injury

Immediate care is crucial following an ACL injury. The R.I.C.E. method is often recommended:

Rest: Avoid putting weight on the injured knee.
Ice: Apply ice packs for 15-20 minutes every few hours to reduce swelling.
Compression: Use a compression bandage to limit swelling and provide support.
Elevation: Keep the leg elevated above heart level to decrease swelling.

All of these below helped me stay comfortable and get around with ease while I was recovering:

Surgical vs. Non-Surgical Treatments

The choice between surgical and non-surgical treatments depends on various factors, including age, activity level, and the extent of the injury.

Non-Surgical Treatments: Often involve physical therapy, bracing, and activity modification. This option may suit older patients or those not engaging in high-impact sports.
Surgical Treatments: Typically involve reconstructing the torn ACL with grafts. Surgical options are favored for younger athletes and those seeking to return to high-level sports.

A healthcare provider can help determine the most appropriate course of action based on individual circumstances.

Physical Therapy Protocols

Physical therapy plays a pivotal role in recovery. It emphasizes the following key areas:

Range of Motion: Early sessions focus on restoring flexibility. Gentle exercises like heel slides and knee bends are common.
Strengthening: As recovery progresses, strengthening exercises for the hamstrings, quadriceps, and surrounding muscles are introduced. This can include resistance band exercises and weight training.
Functional Training: Late-stage rehab often incorporates drills that mimic sports movements to prepare the athlete for return to play.

Regular assessments by a physical therapist ensure adherence to recovery goals.

Ask your PT if they offer dry needling. It’s similar to acupuncture but stimulates the muscles releasing tension and promoting fascial release. Along with scraping as well!

Strength and Conditioning Exercises

Incorporating specific exercises enhances strength and stability in the knee joint during recovery. Recommended exercises include:

Quadriceps Sets: Tighten the thigh and hold for a few seconds.
Straight Leg Raises: While lying on the back, raise the leg without bending the knee.
Wall Sits: Strengthen the quads by sitting against a wall at a 90-degree angle.
Balance Exercises: Incorporating balance boards or single-leg stands can enhance stability and proprioception.

Strengthening surrounding muscles prepares the athlete for a safe return to sports.

I worked with a digital coach since I lived in a rural area. All-In-ACL was a great resource that helped me get my strength & mobility back! Also @Kero.dpt has a lot of free resources with a built in community so you don’t feel so alone.

Nutrition and Supplementation

Nutrition supports healing and recovery from an ACL injury. Key nutrients include:

Protein: Essential for tissue repair. Lean meats, fish, beans, and legumes are excellent choices.
Vitamins and Minerals: Vitamins C and D contribute to healing and tissue repair, while calcium supports bone health.
Hydration: Proper hydration is vital for maintaining joint lubrication.

Some individuals may consider supplements like glucosamine to promote joint health. Consultation with a healthcare provider or nutritionist can help tailor dietary choices.

Check out @injury.rd on Instagram for a free resource!

Psychological Aspects of Healing

Mental health plays a significant role in recovery. Common psychological challenges include:

Fear of Re-Injury: Athletes may experience anxiety about returning to sports following an ACL injury.
Motivation: Maintaining a positive mindset can be difficult during long rehabilitation periods.

Engaging in mindfulness practices or cognitive behavioral therapy can assist in addressing these concerns. Support from coaches and healthcare professionals is also crucial for emotional well-being throughout the recovery process.

Meditation & breathwork were the key for me managing my mental health and releasing the trauma and emotions stored in my body from the injury. Incorporating a breathwork practice can help with pain management and anxiety as a symptom of injuries. Email me for more info or you can book a 1:1 session here :)

Healing your ACL in a holistic way