ACL tear - I start my long journey to recovery!

[grapplingdude]

Hi there I am new to this board but not new to the forum. Quick background:

Sports: BJJ (main), Grappling, Judo, Wrestling

Previous injury: Tear in the posterior horn of the medial meniscus (left knee) whilst freestyle wrestling. Incurred about 18 months ago followed by 11 months of conservative rehab attempt - part succesful. The partial menisectomy (30% taken out) about 6 months ago followed by successful rehab and full return to full contact sport about 3 months ago.

New injury: Had a piece of bad luck about a week ago training Judo and sustaining a torn ACL, badly impacted but not torn MCL and some potential further damage to the posterior horn of the medial meniscus. However, this last part was not clear from the MRI and I hope that there is no further damage to the meniscus at least! FINGERS CROSSED!

What's involved: No pain or swelling when it first happened (or actually very minor), did not hear a pop either but sensation of knee displacement when it happened. Did some stretching immediately after - nothing extreme - and that felt fine but as I start walking I feel wobbly on the knee and I know it's bad! Some slipping sensation a couple of times as I walk home but still little pain mainly medial meniscus area / MCl area and massive stiffness through the lateral hamstring across the knee down to the ankle. The OS said that this is mainly referred from the typical bone bruising in the area. At any rate I walk to work in the morning with still minor swelling and pain and the hamstring stiffness (extreme). The stiffness and sweling are getting worse as does the wobbliness so I decide to leave early and go home. I see the surgeon the next day and have the MRI done to get it all official! The swelling remains the same over the weekend and both flexion and extension are difficult and painful. I mainly hobble to avoind further kne slipping. I went back to work today and the swelling is down and the knee feels a tad more stable but still pretty bad and I keep hobbling even though a bit faster...

What's next: I am meant to wait with surgery until the swelling is down 2-4 weeks in total and I aim for 4 weeks to be safe. I will see my physio tomorrow to establish what I can do to make life better till surgery and maintain some strength! Bring on the long rehab process!!!!

[grapplingdude]

Saw the physio today and found the whole thing encouraging and therapeutic. Told him my story and he noted that having little pain was a good sign. Also my swelling is meant to be low for just under 1 week post accident and range of motion relatively good. He did some release techniques and taped up the knee further improving my ROM and I can walk much faster with little hobble. He showed me 3 techniques to keep leg strength up and encouraged me to do upper body work in the gym. I will start tomorrow since I have no gear on me today! One of the exercises is mini squads and I am (positively) surprised I am meant to do this already!

[grapplingdude]

Did my basic leg exercises yesterday 2 x 20 of calf raises, 2x25 mini squuats and 2 minutes of contracting and releasing the outstretched quads. Also did my one legged push up 4x25. I feel that when I do these I lock my (healthy) leg a bit too much and it is slightly uncomfortable.

Woke up this morning and swelling is notceably down but still very present. The leg feels a lot more stable even though it is still wobbly and I try my hardest to avoid twisting / cutting and I take steps very slowly! Walking is a lot more balanced and less hobbly though - I walk much faster now! I also just went to the gym where I did the following:

2 x 25 calf raises, 2 x 25 mini squats (left knee looks wobbly in the mirror!) and 2 x 2 mins contracting. I the do 5 x 20 push ups followed by 20-40 reps of core exercises - this really stings the lower abs. I started my push ups both legged but because the left leg was so locked I felt some slipping and returned to one legged... I then did some latissimus work x 2 followed by 2 x 8kg kettle bells sitting on the gym ball and then kettle bell upper body twists.

It isnt a lot just 35 mins of gym exercise and I find that so boring but the psycholgical and physical effect afterwards was great!!! Going to see the physio again tomorrow!

[grapplingdude]

Saw the physio again this morning and he added some exercises to my routine: one and two legged bridges for hamstrings. Single legged mini squads and supported single leg quarter to third squats. Also one legged calf raises.

Put it all into practice in the gym doing 1 set each which added up to half an hour aiming for 25 reps but near impossible with the single leg calf raises only managed about 15.

Physio pointed out that my inside calves are a real weak spot cause I roll to much over the outside of the foot and probably have been for a while. This is normal for a knee injury and I have built this up since my previous meniscus tear. The main goal now is to strengthen calves but also glutes and hamstrings and maintain quad strength till surgery!

Also did 2 x 10 mins and 5 mins of cycling and 10 mins cross trainer. Then some upper body work (kettle bell stuff using the gym ball). Felt really good in all. Booked in for surgery as well now!

Been walking with only a slight limp today and got my mind set on full recovery within 9 - 10 months from now! 

[grapplingdude]

Spent Friday doing cycling, cross trainer leg exercises and some kettle bell work for the upper body. Went fine but I tried chucking a ball for my dog at night and as I pushed and extended from the left leg I had a slight slipping sensation again but I was walking a lot better other than that.

Saturday I only do some leg exercises and walking is a bit better still - similar picture on Sunday but my gym is shut so no exercise unfortunately and that after a weekend of eating   

Today I walk almost normal as far as straight line walking is concerned but hyper exetnsion and flexion is still painful and I do not think I could get my heel all the way in!

Looking forward to 2hrs minimum at the gym today! 

[grapplingdude]

Had some long daily gym sessions including 20 min sets of cycling 2-3x, 10 min sets of cross trainer x 2-3, kettle bell exercises for upper body and my leg exercises. Saw the physio yesterday and he said to add lunges so I did 20x lunges!

Kettle bell stregth has been rapidly improving and I am pleased with overall pre-surgery programme. I walk with minimal limp now and could pull my heel within 6-7 cms of my butt last night. Full extension is still uncomfortable.

I had a talk with my physio about post-surgery rehab and choice of graft as well. Regarding the first point he wants to put me on an accelerated rehab protocol due to my good fitness and leg strength. I may be able to do basic cycling within 1-2 weeks of surgery 

Regarding choice of graft he said I should ask my surgeon about allograft availability. So I spoke to the surgeon and he advises against allografts due to high rejection rate and he also thinks that autografts are stronger.

according to my OS the only downside of a hamstring autograft is c. 5% reduced hamstring strength but it seems the best choice. Surgery in just under 2 weeks now - BRING IT!

[MUMofpain]

You sound very positive so best of luck for the op. 

[grapplingdude]

You sound very positive so best of luck for the op. 

Thanks buddy! I cannot wait to start my rehab in all earnestness which will only haapen after surgery - FULL RECOVERY is the goal!

Had another very good gym session on Friday including a second round of kettle bells with more wait. Went on a plane the next day and had no exercise and did a short hike yesterday. Planning on doing an hour on the ergometre today at the very least and maybe some weights and sauna...

[grapplingdude]

Did 2 great sessions of 60 mins plus on the ergometre and weights on Monday and Tuesday and went fishing on Wdenesday. Also used the sauna. The knee is still a bit stiff and some residual swelling remains but at its best since the ACL snapped. Surgery in less than  a week then proper rehab!

[grapplingdude]

Have been doing sessions of cycling and exercises with weight almost every day - knee is getting very strong as long as I avoid twisting. It is very stiff and a bit swollen so that flexion is restricted and full extension still hurts a bit. Got surgery on Wednesday and I am quite confident about it 

[grapplingdude]

Walking has been remarkably good seeing that the main ligament in the knee is torn - just residual stiffness but no instability when straight line walking..

Got the surgery tomorrow morning and feeling mildly apprehensive / nervous / excited. Should be able to begin my recovery proper after that!

[MUMofpain]

All the best for your surgery tomorrrow.


Why don't you start a blog in the blog section to chart your recovery?

[grapplingdude]

@ MUMof pain - good idea this is the blog!

Had surgery yesterday morning and according to the OS everything went very well. No damage to the popliteus muscle and the other ligaments were intact. Small further damage to the previously trimmed medial meniscus which he shaved off so there are c. 2/3rds remaining.

Day 0: I started my basic physio yesterday and can even hyperextend the leg under pain and contract my quads which is unusually good at such an early stage. It took me about a couple of hours of trying to get there but been able to extend with some pain since. HAve been taking pain killers as prescribed even though I am not sure if I need them

Day 1: Woke up and felt quite refreshed - pain free when just elevating the leg. They took of the bandage in the morning and I continued my exercises. Physio then showed me some standing exercises and how to walk on crutches. Feels  a bit weird and knee is quite unstable at the slightest twist even when supported. We ll see how the next days go..

[grapplingdude]

Day 2: It's been a boring day of watching TV and not leaving the flat. The swelling is still huge and flexion is still near non-existant but I have been doing my physio exercises and icing. I have not yet been for a walk but want to go tomorrow!

As for pain killers I only had 1 last night and 1 mid morning and pain is almost non-existant. If the thing were not so swollen I d be walking just fine 

[soccer4life14]

Hey! I just wanted to let you know that reading what you've posted and how positive you have been has helped me a lot with my recent injury. I tore my acl, plcl, and lcl playing soccer and had surgery on sept 19th. So i'm only a little bit further along then you are. But it's nice reading some positive things about being injured.