So, you've torn your ACL.
It's a tough situation, but you're not alone. Every year, nearly 250,000 people in the U.S. and Canada suffer an ACL injury. The anterior cruciate ligament is one of the key stabilizers in your knee, and when it's damaged, it can be painful, limiting your mobility and disrupting your daily life. But with the right approach, recovery is possible. Let’s go over why these injuries happen and what you can do during your rehab to get back on your feet.
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### Why ACL Injuries Happen
The ACL is one of two major ligaments that stabilize the knee joint. It connects the femur (thigh bone) to the tibia (shin bone) and helps control rotation and forward movement of the shin. Because of its critical role, the ACL is vulnerable to injury—especially during sudden stops, changes in direction, or landing awkwardly from a jump.
Your knees are designed to handle a lot of stress. In fact, every time you take a step, your knee bears about 1.5 times your body weight. When that force is combined with twisting or pivoting, it can put significant strain on the ACL. That’s why athletes—especially those in sports like basketball, soccer, and football—are more prone to these injuries. However, anyone who uses their knees for walking, running, or other activities is at risk too.
If you experience any of the following symptoms after a knee injury, it could be an ACL tear:
- Severe pain and swelling
- Inability to move the knee normally
- A popping sound at the time of injury
- Instability or "giving way" when trying to stand
- Difficulty bending or straightening the leg fully
If you notice any of these signs, it’s important to see a doctor as soon as possible. An ACL injury can range from a mild sprain to a complete tear, and treatment depends on the severity.
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### What You Should Avoid During Recovery
Recovery from an ACL injury takes time, and rushing the process can lead to setbacks. Here are three things to avoid during your rehab:
#### 1. **Don’t Go Heavy Too Soon**
After surgery or even if you’re recovering without it, your doctor will likely recommend gradual weight-bearing. Trying to walk or run too soon can re-injure your knee. Use crutches if needed, and follow your therapist’s guidance on when to increase activity levels. A brace might also be recommended to support your knee during healing.
#### 2. **Avoid Walking Without Support**
Walking without crutches or a brace right after an injury can cause further damage. It may seem easier to walk without assistance, but this can place unnecessary pressure on your injured knee and affect your gait. Over time, this can lead to compensatory issues in other parts of your body, like your hips or lower back.
#### 3. **Be Cautious With Open-Chain Exercises**
Some physical therapists prefer closed-chain exercises, like squats or lunges, because they’re safer for the knee. Open-chain movements, where your foot is off the ground, can be risky early on. Always check with your therapist before starting any new exercise, especially if you’ve had surgery.
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### Recommended ACL Rehab Exercises
Once your doctor or therapist gives the green light, you can begin a structured rehab program. Some common exercises include:
- **Hamstring and calf stretches** to improve flexibility
- **Passive knee extension** to regain range of motion
- **Half squats and partial lunges** to build strength
- **Heel raises** to strengthen the calves
- **Elliptical training** for low-impact cardio
- **Resistance band workouts** to target key muscles around the knee
These exercises help rebuild strength and stability in your knee, which is essential for long-term recovery and preventing future injuries.
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### Next Steps After Rehab
Even after you’ve completed your rehab program, it’s important to maintain strength and proper form. Strengthening your quadriceps and hamstrings improves knee stability, and good technique in all physical activities reduces the risk of re-injury.
Your therapist may also recommend:
- **Core strengthening** to improve balance and posture
- **Balance and agility drills** to enhance coordination
- **Mobility and stretching routines** to keep your joints flexible
Every person’s recovery journey is unique, so always work closely with your healthcare provider or physical therapist to tailor your rehab plan to your specific needs.
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### Additional Resources
For more information on ACL injuries and recovery, consider checking out the following sources:
1. [Anterior Cruciate Ligament (ACL) Injury Prevention – UpToDate](https://www.uptodate.com/contents/anterior-cruciate-ligament-acl-injury-prevention)
2. [Ligament – Cleveland Clinic](https://my.clevelandclinic.org/health/body/21604-ligament)
3. [Knee Ligament Injuries – UW Medicine](https://www.uwmedicine.org/conditions-symptoms/bone-joint-muscle/knee-ligament-injuries)
4. [You’ve Torn Your ACL. Now What? – Harvard Health](https://www.health.harvard.edu/newsletter_article/youve-torn-your-acl-now-what)
5. [ACL Rehabilitation – Physiopedia](https://www.physio-pedia.com/Anterior_Cruciate_Ligament_(ACL)_Rehabilitation)
Remember, patience and consistency are key to a full recovery. Take it one step at a time, and don’t hesitate to ask for help along the way.
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