Aodhán McEntee
Senior Physiotherapist
Anyone who has torn their ACL will tell you how challenging (both physically and mentally) the rehab process is.
The rehabilitation phase will on average be in the region of 9-12 months in duration, but is typically something that will require particular focus and attention throughout the remainder of ones sporting career. Like any timeframe, this is a guide and is very much based on hitting specific performance targets to unlock progression to the next phase.
Everyone we work with experiences their own journey and will experience their own unique challenges along the way. Given the significant spike in ACL injuries in recent months, I decided to put a few thoughts down on paper, which may help you in some way if you are in the earlier stages of your ACL rehabilitation journey, and perhaps put your mind at ease, with some reassurance that there is indeed life on the far side of this.
I am currently one year post surgery now at this stage and planning a return to sport early in the New Year. It has been a long road since the initial injury, but simultaneously the year went by quicker than I had expected.
Of course, at times throughout the year, there was a lull in my progress, sometimes down to lack of motivation or taking the foot off the pedal when I thought everything was going well. This is totally normal, we can start to get comfortable.
For me, the most challenging psychological aspect of this journey was the 2 month period from the time of the injury to the day of my surgery. Having brought many athletes through their ACL prehab & rehab in the past, I had a better understanding of the process so to be fair, I probably didnt struggle as much as others might.
I can only imagine what it is like for those who are going into this blind & with little knowledge of the journey ahead. This is where we can help guide & support you in the lead up to your surgery & throughout your rehab journey.
At the time of my own injury, my initial reaction after being helped off the pitch was “surely it can’t be my ACL”. I was trying to think back as to how it happened, what I heard, what I felt etc. As a lot of you know, it can often take a few weeks before getting an MRI so you are hanging on to that glimmer of hope until it is confirmed on imaging. It was only then that I felt I could move forward and start to form a plan.
Once the diagnosis was confirmed, I found there was a sense of relief (strangely enough). It allowed me to make peace with it. If I’m honest, there was also that sense of disbelief and feeling sorry for myself, particularly when thinking of the road ahead. This lasted a few days but once I started to focus on what I needed to do in preparation for surgery (prehab), all those emotions gradually faded away and it became easier to focus and be productive.
I had to make sure that I was both physically and mentally prepared ahead of surgery. Many studies have shown that engaging in a prehabilitation program for 4-6 weeks prior to undergoing surgery can provide beneficial results post operatively eg. improvements in range of motion, strength, overall function.
PREHAB GOALS
PEACE - Protect, elevate, avoid ant inflamms, compress, educate)
LOVE - (load, optimisim, vascularisation, exercise)
👉 Reduce swelling
👉 Restore full knee range of motion
👉 Build quads/hamstrings/calf strength (Load) / mitigate loss of strength & bulk
👉 improve neuromuscular control
👉 Restore gait mechanics, be comfortable walking / with other daily activities
If you have questions on any of the above topics, would like to discuss your own personal case or would like to learn more, feel free to reach out to me via the form below and I will be happy to discuss.
Aodhán
Email : aodhan@mcenteephysio.com