So you’ve messed up your ACL.
It’s a painful situation, for sure—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 a real game-changer. Whether you're an athlete or just someone who enjoys being active, understanding how these injuries happen and what to do during recovery is essential.
Let’s break down why ACL injuries occur and what you can do to help your body heal properly.
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### Why It Hurts You
The ACL is one of two major ligaments that stabilize the knee joint. It connects the thighbone (femur) to the shinbone (tibia) and helps control rotation and forward movement of the tibia. Your knees are incredibly flexible—more so than those of most other animals—which makes them powerful but also more prone to injury.
Every time you take a step, your knee bears about 1.5 times your body weight. Add in sudden changes in direction, pivoting, or landing from a jump, and you've got a recipe for an ACL tear. Athletes are especially vulnerable, but anyone who uses their knees regularly can experience this type of injury.
If you’ve injured your knee and are experiencing any of the following, it could be an ACL issue:
- Inability to walk or move your leg
- A popping or grinding sound when moving the knee
- Weakness or instability in the knee
- Difficulty bending or straightening the knee fully
If you suspect an ACL injury, it's important to see a doctor right away. Some tears may only require rest and rehab, while others may need surgery. Either way, proper rehabilitation is crucial for full recovery.
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### Here’s “The Dealâ€
Recovery from an ACL injury isn’t something you can rush. Whether you undergo surgery or not, you’ll likely need a structured rehab program to rebuild strength, stability, and mobility. While every person’s journey is different, there are some common mistakes to avoid during early recovery:
#### 1. Don’t Go Heavy Too Soon
Early on, your doctor or physical therapist may encourage you to put some weight on the affected leg, but it’s important to follow their guidance carefully. Trying to push through pain or return to high-impact activities too soon can lead to re-injury. Using crutches and a brace can help protect your knee as it heals.
#### 2. Avoid Skipping Crutches
Even if you feel okay, walking without support after surgery can cause overcompensation and strain on other parts of your body. Using crutches or a brace ensures your knee stays stable and gives you time to build confidence before returning to full activity.
#### 3. Be Careful with Open-Chain Exercises
While some research suggests open-chain exercises (like leg extensions) can be beneficial, they should be done under professional supervision. Closed-chain exercises, like squats or lunges, are often safer and more effective for building strength and stability.
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### Get Back to Running with Confidence
Once you're cleared by your doctor or PT, you can start incorporating specific ACL rehab exercises into your routine. These may include:
- Hamstring and calf stretches
- Passive knee extension
- Half squats and partial lunges
- Heel raises
- Elliptical training
- Resistance band workouts
These exercises help restore range of motion, improve strength, and reduce the risk of future injury.
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### Next Steps After Rehab
After completing your rehab, it's important to continue strengthening your lower body and improving balance. Focus on:
- Core and abdominal strengthening
- Balance and proprioception training
- Agility and mobility drills
A strong foundation will help prevent future injuries and keep you moving safely.
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### Final Thoughts
Recovering from an ACL injury takes time, patience, and commitment. Always work closely with your healthcare provider or physical therapist to tailor your rehab plan. Remember, every injury is unique, and what works for one person might not work for another.
For more information and additional rehab tips, check out the Game Ready blog or speak with a certified trainer.
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**References:**
1. Grayzel J. Anterior cruciate ligament (ACL) injury prevention. UpToDate. Updated April 2023.
2. Ligament. Cleveland Clinic. Updated July 2021.
3. Proffen B, et al. Comparative anatomical study of the human knee and six animal species. *Knee*, 2012.
4. Weight and Joint Pain. Harvard Health. December 2019.
5. Knee Ligament Injuries. UW Medicine. 2024.
6. You’ve Torn Your ACL. Now What? Harvard Health. 2019.
7. Cavanaugh J, Powers M. ACL Rehabilitation Progression. *Current Reviews in Musculoskeletal Medicine*, 2017.
8. ACL Injury – Aftercare. MedlinePlus. Published 2019.
9. After ACL Surgery. UCSF Health.
10. Wilk K, et al. Open Kinetic Chain Exercise Following ACL Reconstruction. *Int J Sports Phys Ther*, 2021.
11. ACL Rehabilitation. Physiopedia.
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