Is It Possible To Be Pain Free After ACL Surgery? // The Top 5 Things That Helped Me The Most
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- čas přidán 19. 06. 2024
- Check out my ACL Course to get your knee back to 100% after surgery: bit.ly/aclsecrets
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If you've gone through ACL surgery and you're still in pain, even after you feel like you shouldn't be anymore - this video is for you!
Recovery from ACL surgery can be a long, grueling process. But at some point, we expect to feel back to normal, right? Most of us think that this moment comes once we finish physical therapy - but that's rarely the case.
Throughout the course of my ACL recovery - I found that there were 5 main things that really helped me to get my knee back to 100% pain-free - so I wanted to share some of those tools and tactics with you guys.
I do want to stress that every body has a different healing timeline. For me, it took about 1.5 years post-op to build my knee to a point where I was pain-free. Be sure to not rush the process and give yourself grace. Or as I like to say - do your best and forget the rest.
Items mentioned in video:
Online ACL Course: www.aclsecrets.com/
Incrediwear Knee Sleeve: bit.ly/3u5XKvE
Cryo Ball: amzn.to/3Uhq48N
Voltaren Gel: amzn.to/3VycBdS
Xero Barefoot shoes: bit.ly/3u5BuSE
ATG Program (Knees over toes): www.atgonlinecoaching.com/
WHOOP 4.0: join.whoop.com/5AAD87
Other helpful videos mentioned:
My full ACL story: • How I came back strong...
Nutrition for injury recovery: • Nutrition Strategies t...
Barefoot shoes video: • I'm Trying Barefoot Sh...
WHOOP video: • I got a WHOOP for inju...
Knees Over Toes Program: • Knees Over Toes Program
►TIME STAMPS:
0:00 Intro
1:10 My ACL story
2:26 Managing inflammation
7:08 Focusing on nutrition
8:53 Strengthening your feet
10:20 Post-Physical Therapy Program
12:22 Focus on recovery
13:23 Final thoughts
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DISCLAIMER: The information contained in this video should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for informational purposes only.
Thank you for sharing! Another well explained ACL video. Talk about serving others - Your energy and eloquence is right on.
You do an amazing job of conveying valuable information. Love your channel, thank you for quality content.
Appreciate you for saying that! 🙏🏻
Fantastic video, love that you addressed foot strength and the importance of a post physical therapy program. Most people don’t understand this isn’t just a “do a year of PT and you’re finished”. Thank you!
So important to continue after PT! 🙏🏻
@@VictoriaDorsano My first ACL surgery crippled me for life. I am in extreme pain every day and every step I take. The surgeon manipulated me into a pettla graft it ruined my life. I tore the other one trying to do the sport I loved and I decided to retire and got a quad graft instead. The amount of anger and depression I have is intense. All the pain I have is in my pettla the surgeon that did my quad said he sadly can't do nothing about it. He doesn't know what to do. I tried everything tape, steroids, ibuprofen, ice, heat, knee sleeves. Alcohol only dulled the pain but obviously drinking alcohol everyday enough to dull the pain isn't sustainable. I can't lose weight even if I starve myself to try and relive pressure on my knees. To the point I eat 1,500 calories a day. My body is used to eating 4,000. I feel terrible everyday and it is utterly depressing. I can't kneel, I can't run, I can't jump anymore due to pain. I don't wear shoes hardly at all but it doesn't help. I used to be very active and now I now I have to eat ibuprofen like M&Ms just to walk for work as a welder. I have gotten so mad I have literally punched my own knee. The knee functions fine the only problem is to much pettla was taken and you can't put any back. This has effected my life way to much.
This is such an amazing video! I had my second ACL reconstructive surgery 11 months ago (had my first one 12 years ago and unfortunately raptured the same ACL again). Your advice is spot on! Strength training should never stop. But I combine strength and mobility now - in my case vinyasa yoga and climbing. The stronger the muscles the safer you are and less pain you feel. The weaker your muscles the more likely you are to injure yourself again... Re-rapturing my ACL was way too easy - I lost focus for a minute when playing with my kids and my knee gave way. So commitment to lifelong strength training from feet up is crucial. I also discovered barefoot shoes and, after wearing them for over a year, I can see a massive difference. Nutrition is crucial for recovery and reducing inflammation. I am doing the knees over toes exercises but not religiously. Listening to you makes me motivated to do it properly. And, just wanted to end up with a positive message - I am slowly returning to running and I can see slow progress again. So, to all of you in early days of recovery, it is possible to go back to sport even after two ACL operations but you need to put the work in 😊
I’m so excited for you!!! Thank you for sharing your wisdom and positivity!
Hey There!, I injured my left knee(ACL Tear) after a crash while cycling. My doctor is recommending Surgery but i am quite unsure(17 here), how has been Your experience after the Surgery. I mean can u do everyday stuff and workout without pain?
thanks.
I'm definitely going to add this to my program. I had surgery after rupturing my left Quad Tendon.
Hi Victoria and THANKS much for your video!
I discovered your channel last year (2022) after my ACL and meniscus surgery (8/31/2022).
And here I am watching your content again, a few days ( Friday, 11/ 03/2023) after knee arthroscopy surgery on the same leg. You name the emotion and I have felt it. It’s like I have been here before and WHY am I here AGAIN!!!!!
Anyway, there’s no time to cry over spilled milk so my goal this time is to do EVERYTHING in my power to heal myself. And your suggestions are simple, clear and to the point. I will definitely order the sleeve today and see how it works. I will also continue to check in on your channel to pick up whatever tidbits you’re sharing.
Thanks again for what you do and here’s to our continued success and healing!🙏🤗
You’ve got this!!! Way to keep your head up and move forward my friend! 🫶
I had an ACL surgery about three weeks ago and you are literally the only one giving me hope that I can get back to sport (soccer) im 28 years older and I have been playing all my life and the fact that I tore my ACL I thought I was done playing. Everyone is telling me it’s over even my doctor when I ask them questions they don’t know the answers to. What I mean by you giving me hope is that you’re actually saying things that I will be doing to improve my knee like this video for example. You pretty much answered all my questions that I had. Thank you so much 🙏❤️
You are so welcome!! You can absolutely get back to the sport you love. Don’t let anyone else tell you otherwise. This is such a personal journey, and your mindset is so important. Keep taking small steps forward to make those improvements and you’ll get there. So excited for you to make your comeback! 🙏🏻🙌🏽🔥
I had ACLsurgery at 26 yr of age. Finish PT and get full ROM. It will feel weak for a yr, and you will not have your confidence back for a couple yrs. But you it will go away, and you'll realize that you no longer think/worry about your knee. I blew mine playing college soccer, and have played and coached into late 40s. Wish you well.
I just had an ACL reconstruction and post 5 days now I feel like I'm in the biggest mental battle with the pain and support. Thank god for videos like this.❤
@@VilThongthe first week is the worst. 2nd is better
@@ManuelFresh100 thank you for the modivation! 🙏
I had ACL surgery a week ago and I'm struggling with knowing what to do and not do and im so thankful for people like you that have good experience on the matter to help us out.
in the same boat, had my surgery on 6th of April. And all the best to you for your recovery phase.
@@vasudev6960 thank you very much for your kind words hope the same for you 💪🏻❤️
Hey There!, I injured my left knee(ACL Tear) after a crash while cycling. My doctor is recommending Surgery but i am quite unsure(17 here), how has been Your experience after the Surgery. I mean can u do everyday stuff and workout without pain?
thanks.
Thank You so much for this helpful video
You’re very welcome!!
I had acl+meniscus reconstruction surgery 11 months ago and agree with all your points. I also recommend calcium/magnesium/zinc supplements at night and pine bark extract as well. I feel those supplements have helped me in my recovery
Thanks for sharing your tips!
Hi! I’ve had 3 acl surgery in the past 6 years. I’m very active person and I’m a former college basketball player. I really wanted to get back to playing and I’m really depressed. I’m 25 years old. Thank you for sharing this. I hope that I can get back to my normal life again. I’m currently 1month post op
Keep going! I know it can be hard, but just keep focusing on the small wins. You got this!
Ive done a acl surgery last november and im an athlete,jiu jitsu, few months and i was already sparring 100%rounds...ive already came back to compete on my sport and never felt more capable physically and technically.
But just now I started to feel the knee really really good.
Ive been eating clean and just doing strenght and mobility work+my sport+S&C.basically training 13/14 sessions a week and by eating clean,ice on the knee i dont feel the inflammation that much....
Its possible and with constant work and care,you can come back strong and mentally well❤
Such an inspiring story!
I will get ACL reconstruction surgery on 2/9/23. Thank you for these suggestions. I feel much better prepared. I’ve never had a sports injury so I have some anxiety and fear. But, taking control will help a lot! Here’s to a great recovery!
Cheers to an amazing recovery! You got this!
How are you doing 10 months out?
My ACL recon surgery is coming.. these videos are encouraging ❤
hope it helps :)
I completely ruptured my acl, pcl, and lcl. These are some great tips I’m hoping for a full recovery!
Wishing you a smooth and speedy recovery!
Hows your recovery been ? I have raptured exactly the same ligaments, i hope we will be back at full strength.
@@sdelageyI completely tore all of the same ligaments, how is your recovery going? Is your mobility bettering a month post op?
Might need surgery soon so your channel is encouraging.
So happy to hear that. 🙏🏻
I swear I had these exact thoughts of wondering if I will ever get back to a close to normal or not last night. Tore my left ACL meniscus 10 days after being cleared from my Right ACL PCL meniscus. it's been a struggle but this video couldn't have came at a more opportune time for me to see after thinking those thoughts yesterday. Hopefully these tips a tricks help in the coming months🙏🏼
So sorry to hear about your left side! But you got this. You’re one hell of a warrior at this point! 🙏🏻🙌🏽
@@VictoriaDorsano thank you for saying that, it's a daily struggle and some days are better than others but I just have to recommit more to making sure I listen to my knees more instead of ignoring the responsibilities I have to do in order for them to be at their peak performance. again thank you for this video🙏🏼
Beautiful inspiration ❤
I appreciate that ❤️🙏🏻
you're welcome
@@VictoriaDorsano how many times of day do you do these?
Nice video! I have ACL and Meniscus(medial and lateral both torn) surgery next week and I’m extremely nervous. Do you also have any information about meniscus repair?
I don’t! But definitely will note for a future vid idea!
I have the same surgery in 2 weeks and I am afraid. How was the pain after? I’m scare that they’re drilling to the bone
Hi Victoria,
Subscribed :). Thank you for sharing your journey and insights. I have two questions about your journey:
(1) Regarding the usage of Voltaren gel - you mentioned using it regularly, on a nightly basis. Did you use it continuously for months/year(s) throughout your journey or just during the inflammation stage?
(2) It is said that inflammation is actually a part of the body’s natural healing response. So I was wondering what your insights were regarding keeping inflammation down via various methods such as Volatren/CBD cream/Icing/Incrediwear etc - does it suppress the body's healing mechanism?
1)I used the volaren gel only during times where I felt the inflammation was limiting my ability to advance through physical therapy or my exercise routine.
2) Temporary inflammation in response to an acute injury is good - however when that inflammation is prolonged or is preventing an advancement in your rehab, then it needs to be managed and controlled a bit.
Hi, instead of the incrediwear knee sleeve would you recommend their sleeve? When I wear knee sleeves and stand a lot, there’s ton of blood in the calf so I was wondering if their leg sleeve would have the same effect. Thanks
Yes! I actually have their leg sleeve and LOVE it!!!
My ACL mid portion torn completely 2 days back, I got my ACL surgery upcoming, do you have any recommendations before that like exercise?
Just keep working your quad! Keeping that quad strong is key
When did you start walking without sticks ? :(
M exhausted and sick of pain , it’s been a week. 😢
Do you have any advice on strengthening your ankles? I recently broke my ankle and I’m recovering from an ACL surgery.
It's hard to say since I don't know the specifics of your ankle fracture, so I'd check with your PT!
Thank you sister but I can't run after 4 months of post surgery and the pain in the cyclops lesion Can you recommend me. Some exercise
I'd recommend chatting with your PT! Or you can check out Dr. Kero's free ACL community here: tinyurl.com/ACLCommunity
Hi there thanks for such a helpful video
I had my surgery a year ago
Even though my range of motion is almost complete but the upper part of my knee still pains I can’t understand it why
And I cannot also sit with my knees folded on the ground it hurts so much
Have you checked in with your doctor?
@@VictoriaDorsano no not yet
Hey There!, I injured my left knee(ACL Tear) after a crash while cycling. My doctor is recommending Surgery but i am quite unsure(17 here), how has been Your experience after the Surgery. I mean can u do everyday stuff and workout without pain?
thanks.
I know how hard it can be initially. Just focus on what you CAN do to make things better. You got this!
I just had ACL reconstructive surgery done July 24th 2023 I have pain in my knee cap how can i strength it on top of doing PT?
Always check in with your PT before adding new exercises, but here are a few that helped me: czcams.com/video/AKpF-85TmVA/video.html
Great video. I had my ACL reconstruction 1.5 years ago. My knee was working fine. No pain no swelling even after jogging but recently i went for hiking and hiked for around 20 km a day for 2 days. Now my knee has swelled up. Am having difficulty in walking and bending knee. Is that normal? Or should i see a doctor.
It could have just been overload on the knee especially if there wasn’t an incident that made your knee pop or twist in a certain manner. Id recommend working on getting the swelling down and then see how it feels!
@@VictoriaDorsano Thanks 🙏.
How long before you were able to stand for long periods of time . I work at dealership walking back and forth a lot standing about 10-12 hours a day
It still can get a little irritated standing all day, but my Incrediwear knee sleeve helps a ton for that.
Thanks for the feed back. One more question. After how many weeks/ months did it take for your kneel swelling to go down /completely go away?
Hi
I had ACL and meniscal repair surgery on 10 days ago... When i do exercise (lift the leg) i am not able to lift because very it is very stiff.Do you have any suggestions? Please advise
Thank you!
Do you best to keep the knee moving despite its stiffness! That will help, even if it’s slightly uncomfortable
@@VictoriaDorsano sure, i will move legs.
Thank you so much
I had my ACL surgery 3 weeks back.how soon should I start climbing the stairs as my flat is on 1st floor and doesn't have lift.
It all depends on if you can do so safely! Definitely check in with your PT
@@VictoriaDorsano thanks for reply😊
I just had my ACL surgery two days ago, and my leg, from my knee to my toes and foot still feels very numb, I can't feel touch yet. Is that a normal thing?
Very normal! Your nerve block is still probably working
@@VictoriaDorsano OK, thank you. It's getting to two weeks after surgery, when can I start physiotherapy?
I had surgery about two years ago and I go to bike class and I’m fine but after everytime I play basketball my knee swells up. What can I do?
Sounds like you need to keep working on some exercises to support the knee! Patrick steps and tib raises can do wonders. Along with ATG split squats
@@VictoriaDorsano thanks for the advice, do you think that’s it? I go to spin class and feel totally fine after but when I play basketball run/jump cut next day I can barely walk, when I play I feel totally fine. My knee is like the sz of a grapefruit, I can’t bend it that great either after. Made appt with my Ortho we’ll see I guess
May be hoffas fat pad syndrome? But good idea to check with Ortho on that too!
What CBD cream do you recommend?
I like Marys medicinals!
hi at which point did you start with knees over toes? I am going to do surgery in two weeks for torn ACL and meniscus and i want to know how long post surgery do i start with knees over tose program
Always check with your PT and surgeon first, but you may be able to start some select exercises like the sled pull around month 2-3, then Patrick steps, then eventually ATG split squats. Just get the OK from your medical team before you start any of them.
Unfortunately, I've broke my active life at my 21 with 120 degree knee flexion block and pain.(10 months after surgery) But for those who are at the very beginning of rehab - Do what Victoria says now!), and you gonna be wherever you want!
So sorry to hear you’re still having issues! Keep working on it, 10 months is still early in recovery and there is still lots you can do to work on the knee!
Hey There!, I injured my left knee(ACL Tear) after a crash while cycling. My doctor is recommending Surgery but i am quite unsure(17 here), how has been Your experience after the Surgery. I mean can u do everyday stuff and workout without pain?
thanks.
@@pushkarkaushik9610 I`ll try my best to describe the whole picture for you. In my case 1y 1mo after surgery I have +- 145’ knee flexion angle(so it's quite a contracture that I barely can change now), I`m cycling, walking and do arthritis rehab style workouts, cause I have stage 1-2 and a bit of joint cracking, this is the only reason I'm not doing squats at the gym(Like I used to before) and not running ( everything else, like muscles, allow me to do so)
Here is why! All of those caused by the first 6mo long joint inflammation process. The reason for that is an infection introduced with a screw securing the ligament in the tibia. Which is also the reason for crazy pain swelling, so, no rehab training during the most effective term(6 mo too) and correspondingly strong movement block, til the screw removal. Why so long? - Doctors ”weren't sure” etc. Then I've been working out as a freak to gain where I'm now and still faar behind where I could be if no infection.
But I'm telling you this only for awareness, just so you know about surgery risks.
Any other cases are positive, and you are going cycling and running again, it's just a lot of specific training that you gonna experience besides surgery or no. (have to protect your joint by developing synergist muscles)
The main advice to make decision is - find all pre surg., surg., and rehab info, no rush, become fully aware in the first place. Definitely recommend Axe Rugby, F3 rehab, El Paso manual on YT for this.
And remember, there are high chances that you gonna walk and cycle with no surgery, but strongly limited(no football for exa) - so the world hadn`t ended.
Hope this helps, and, Good Luck!)
P.S. I`m from Ukraine
@@VictoriaDorsano Thank you Vic, I got better, I have +- 145’ knee flexion angle, I`m cycling, walking and do arthritis rehab style workouts, cause I have stage 1-2 with some cracking (so no jogging or squats for now). But things are not bad at all, compare to previous, life`s going. Big Hey from Ukraine, Love ya!
I got my ACL reconstruction Surgery on 6th-Feb-2023. Now I'm having heavy pain. Which graft are they used for you?
Patellar tendon.
Keep icing and elevating and stay on top of those pain meds!
Take bpc-157 and TB500 peptides
Acl surgery on 01/02/23 but not felling better how can feel better
It takes time, keep after your rehab and focus on following what your health care team is recommending. You got this!
I have acl surgery and possible meniscus fix is possible on 9/21/23 and I am terrified of the pain after. I saw that they drill through your bone and I’m fucking scared. I’m 31
Its natural to have some fear - but just do your best to trust your team doesn't want you to be in pain, and they will do their best to ensure you are comfortable when you wake up. Ice and stay on top of your pain meds and it should be okay :) I had barely any pain post-op. Everyone is different, but know that it could be possible that you don't have much pain at all!
what would you tell someone who's 41 years old and afraid to play basketball because they're scared they might injure their knees? asking for a friend :)
I’d say start doing the knees over toes program and build some fundamental knee strength first to prevent injury ✌️😎
www.atgonlinecoaching.com/
It’s been 6 months after my acl surgery I still can’t fold my legs for long time will I ever be able to fold it for long time
It can certainly take some time! Be patient. Sometimes it can take longer than expected to get full ROM comfortably. You still have lots of healing going on in the knee for at least another year.
@@VictoriaDorsano thank you 😊
Do you still feel the pinching pain in the knee randomly?
If I overload my knee one day or accidentally hyperextend it, the pinching will come back for a day or two because I’ve irritated the fat pad in the knee.
Hi did you find that u couldn’t bend your knee 1 week after acl surgery I had surgery Monday the 27th and I’m finding it difficult to bend my knee
It definitely takes some time! Just keep passively trying to bend it with heel slide exercises
I had an acl surgery 4 days ago and i am an athlete i lost hope as two my friends had the surgery but the don't do any kind of sports but they are never the same so i lost hope about being normal again but when i saw your journey here that brought me back to life again ❤
I’m so happy to hear that! Stay strong. The mind is the most powerful thing in recovery!
Hey great video, how long post op until you were able to start working out again?
I worked out the week after surgery doing upper body only!
ruptured mine skiing in prehab now scared
It will get better! Stick in there!