ACL Injury – Five Tips for Rapid Recovery

April 8, 2018

Colorful spring of Yellowstone 88, Yellowstone, Wyoming, USA

The ACL (Anterior Cruciate Ligament) is one of four crucial ligaments that provide strength and stability to the knee. The others are the PCL (Posterior Cruciate Ligament), MCL (Medial Collateral Ligament), and LCL (Lateral Collateral Ligament). The MCL and LCL are on the inner and outer sides of the knee and run vertically whereas the ACL and PCL cross beneath the kneecap from top to bottom.

The ACL and PCL have a very poor blood supply which means that reconstructive surgery is usually required and a graft used to replace a torn ACL/PCL. Indeed, as the PCL is much stronger than the ACL, it is the ACL that is most often torn (200,000 cases per annum in the US alone) and it is the ACL injury that is, therefore, such a debilitating injury.

This article provides 5 key tips for rapid recovery from ACL injury. These are from my own personal experience. I quickly recovered from a full house of complete ACL, MCL and LCL tears, and I have documented what I believe to be the key factors associated with that rapid recovery.

Tip 1

In terms of ACL recovery secrets, the single most important factor for a quick recovery – a factor that improves the recovery time by a factor of 2 or greater – is the type of graft chosen. Of course, you should consult with your surgeon on what is best for you and, if you’re a professional athlete, my recommendation is not likely to be the best choice. However, for the rest of us casual athletes, this recommendation will see you recover way quicker than any other.

Grafts tend to be of the following three types:

  • Patellar tendon – a piece of your own tendon is taken and used to replace the ACL. It matches tissue well and allows bone to bone healing which is strong but this can lead to anterior knee pain for years to come.
  • Hamstring tendon – two tendons are taken from the hamstring and bound together and used as the graft. Healing can take longer because there is no bone to bone healing but this graft alleviates anterior knee pain.
  • Cadaver – donor tissue. This has the advantage of requiring less operation time, being less painful and allowing for smaller incisions. The focus is on one area only and is much less disruptive as there is no secondary operation to remove the graft from the patella or hamstring. The disadvantage of a cadaver graft is that it is not as strong as the other graft types.

I had ACL surgery on day 34 after incurring my injury. Four days later I was off painkillers, was not using crutches or my knee brace and was starting post surgery physical therapy. I had a cadaver graft. This contrasted with other people I know who had grafts taken from their own bodies and were largely incapacitated for two weeks post-surgery.

So for non-professional athletes my number one tip for a quick recovery from ACL surgery would be to take a cadaver graft.

Tip 2

Use RICE techniques (rest, ice, compression, elevation) immediately post-injury, up to surgery and then afterward. This is somewhat obvious but, for rapid ACL recovery, take it to extremes. For example, in my case, the discipline that helped me enormously with my leg inflammation was passing up on situations where I would have to sit with my leg hanging down. I was lucky in that I work in an office and was always able to sit with my leg supported by another chair, but dining out, eating at the dining table at home were all passed up in favor of sitting with my leg up on the sofa.

Also, icing and compression can be accelerated and accentuated with an ice/compression cuff system such as the Aircast Cryo/Cuff Cooler.

Tip 3

Pre-surgery knee strengthening. Keep the leg and knee moving before surgery. Establishing a good range of motion (120 degrees of knee bend) ahead of surgery will help with the healing process post surgery. Ankle pumps help reduce calf muscle atrophy (wasting) where quad sets are essential to minimize quadriceps atrophy.

Walking is good and can be enabled by an ACL brace such as the DonJoy TROM Adjuster Knee Brace. This not only gives you a degree of normality and independence but it also means your calf muscle will work which will reduce atrophy and control swelling. In my case, use of this brace also meant I could drive again 8 days after injury – admittedly I drive an automatic.

Tip 4

Stay ahead of the pain curve. Anyone suffering an ACL injury will be prescribed strong painkillers both immediately after injury and then again after surgery. It is really important that they are taken as prescribed, including during the night. I set the alarm during the night to ensure I did not miss taking the painkillers. This is essential because if the pain gets you it can be very difficult to get rid of and, more importantly, you won’t want to move and moving is critical to rapid recovery.

Tip 5

Post-surgery knee strengthening exercises. As soon as possible post-surgery, begin the exercise regime that will re-build strength and stability, reduce inflammation, and increase range of motion.

Use of a stationary bicycle is extremely important to keep the knee moving. Twice a day, even if just rocking on the pedals in the first few days, was the frequency that saw me make such a paid recovery.

50 Comments

  • Fisher 21 April 8, 2018 at 11:50 pm

    # 5 for me does nothing.

  • jack almighty April 8, 2018 at 11:50 pm

    Hey does anyone know what to do when it says. "the required game data is going to be installed to the hdd. do not switch off or reset the system while the hdd access indicator is flashing." it just stops on 13% surely someone can help?

  • heavy weapon April 8, 2018 at 11:50 pm

    its not restoring my files it just stays there

  • decaying roses April 8, 2018 at 11:50 pm

    After i reset i got this message:
    To change the location of your data to te hard disk, all the data on the hard disk will be deleted and the data on the flash memory will be copied to the hard disk.

    I DONT WANT TO HAVE MY SAVED GAME DATA OR ANYTHING DELETED WHAT DO I DO PLEASE HELP!?!?!

  • Maha 968 April 8, 2018 at 11:50 pm

    gta 5 an error occurred during the save operation (8002920A) PLZZZZZ HELP ME

  • Traapz April 8, 2018 at 11:50 pm

    does this fix the format when you lose progress

  • neo cook April 8, 2018 at 11:50 pm

    My PS3 is saying the storage is corrupted n once I press yes to restore it back it just turns off n one by it self, so I did the PS3 safety mode n I clicked 3 to get it restored but nothing happenes it just says preparing please wait????! PLEASE HELP IDK WUT TO DO! :,(

  • Quantum Cuber April 8, 2018 at 11:50 pm

    5:23 thought he said"then…you… might want to consider suicide"

  • Marko Maric April 8, 2018 at 11:50 pm

    i get the message cannot start. The appropriate system storage was not found, after that i bought a new hdd, and do this procedure and ps3 cannot start recovering it says again the same. What to do, somebody knows?

  • swap switsh April 8, 2018 at 11:50 pm

    ps3 update ofw 4.81 on BD
    an error code
    HDD
    restore update no install
    ad HDD no install ofw
    error system
    recvory no
    screen black HDD erorr
    not update start
    4.81 aupgreadeHDD
    not install
    system errors
    HW to river

  • Robert Miller April 8, 2018 at 11:50 pm

    hey thanks. my system basically broke and you helped fix it. your the best!

  • Meg1 Assk April 8, 2018 at 11:50 pm

    cool

  • Peter Sparkingtons April 8, 2018 at 11:50 pm

    SOMEONE PLZ HELP IF I DO #5 WILL I LOSE ALL MY ACC DATA???

  • majorboyswag April 8, 2018 at 11:50 pm

    fuck this I just lost all my data and I had like 8 accounts on it and I forgot the pw

  • Nuzhat Naz April 8, 2018 at 11:50 pm

    I need help nothing works what shall I doooo

  • david was here April 8, 2018 at 11:50 pm

    love this video, very simple yet very helpful, you earned a sub

  • CPFC cummings April 8, 2018 at 11:50 pm

    Could you download maps again

  • Jose Peguero April 8, 2018 at 11:50 pm

    I lost all my data

  • Angrybinkster 2423312 April 8, 2018 at 11:50 pm

    i did this but mne is stuck on the system update even when i power off the system it goes back to it

  • MO GAMEZ April 8, 2018 at 11:50 pm

    Can some one help, when I try to update in recovery mode, it says update data of version 2.45 or later.

  • its_kriss10 April 8, 2018 at 11:50 pm

    to restore friends which operation would you do

  • Ember Leona April 8, 2018 at 11:50 pm

    i had a bad hard drive when i put another ps3 hard drive in there what will happen. i dont know what firmware the phat has.

  • Raghav Panchal April 8, 2018 at 11:50 pm

    my gta does not update its says error code blh blah so will this really work or will it crash my ps3

  • brent arsineau April 8, 2018 at 11:50 pm

    My ps3 signs me out

  • Ashley Acevedo April 8, 2018 at 11:50 pm

    mone stays on preparing plese wait

  • Florian C April 8, 2018 at 11:50 pm

    It says that my pw or email is incorrect but im 100% that it is the correct email and password. I also cant make a new account 🙁

  • Handzeep123 April 8, 2018 at 11:50 pm

    When i put my ps3 on i need to recover the system i did that than its done and than it hapens again

  • God Fxther April 8, 2018 at 11:50 pm

    i dont why but when i turn on my ps3 it says corrupt data and it says it must be restored and wen it finish's the screen stays black plz help me guys

  • CannabisGuy 420 April 8, 2018 at 11:50 pm

    Can i get on 3.55 with out ennor

  • Marin Jurčić April 8, 2018 at 11:50 pm

    I am format my ps3 system and Gta 5 wont load anymore…
    It says installing and it wont install
    What is the problem please help?!

  • hiriize Gaming April 8, 2018 at 11:50 pm

    I need to update to like 4.46 to play GTA V but error 80029c77 I think.

  • halen terrana April 8, 2018 at 11:50 pm

    I was playing Shadow of mordor and it froze so I had to unplug it (stupid move) and now in the save data utility the data is corrupted has this happened to anyone? can it be restored??

  • Mohammed Sohaib Rasul April 8, 2018 at 11:50 pm

    What do i need to do if my game data is corrupted??

  • zed 2017 alfjf April 8, 2018 at 11:50 pm

    hi guys i need help when i restore ps3 system its taken long long time plz help me

  • Tommy Modz-_ April 8, 2018 at 11:50 pm

    please anyone help

  • Rehman Khan April 8, 2018 at 11:50 pm

    My ps3 turned of randomly and it wiped clean all my friends are there but the saved data is gone the trophies are gone but the data is gone plz need help

  • _ AlphaGame April 8, 2018 at 11:50 pm

    Dude help me when i click on system update,the ps3 is frozen.I can,t make a update

  • keelen winhall April 8, 2018 at 11:50 pm

    My ps3 it keeps turing off and then when it turns off it has no red light and then I have to turn it back on I really need help plz someone help me to fix it

  • Miss Prettylilhacker April 8, 2018 at 11:50 pm

    You people cannot spell at all. Learn how to spell please!!!

  • Ramzy Ahmadi April 8, 2018 at 11:50 pm

    thank fuck I did the third one and that fuckin did it thank you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • deuce of spades April 8, 2018 at 11:50 pm

    Yea my ps3 froze up, looked on you tube the video was right it doesn't freeze anymore but all my trophies and gta monies is gone there is no way to get that shit back, or anybody knows how to get it back.

  • BreeZy HD April 8, 2018 at 11:50 pm

    @Kayla Derres if u delete something then it means uts gone FOREVER and u cant get it back

  • Darkelfkill April 8, 2018 at 11:50 pm

    When I do this, my PS3 freezes on "Restart System" and won't load past the preparing part on Restore File system. Help?

  • Milton April 8, 2018 at 11:50 pm

    My saved game won't load. I was using my brothers GTA disc and recently bought my own. Now it won't load the saved game that I played. The new disc works perfectly and I can't figure out why it won't load my saved game. Doesn't even show up in the "load game" section

  • kfree7psfan April 8, 2018 at 11:50 pm

    Been having freezing issues and have some corrupt data.  Thanks for posting this. 

  • Vikram Grewal April 8, 2018 at 11:50 pm

    My controller won't connect with a usb and my ps3 automatically goes to recovery mode whenI turn it on. Help!

  • ps3HackerShazy April 8, 2018 at 11:50 pm

    When I click on any option it freezes any help please it would be really helpful

  • erfan214 April 8, 2018 at 11:50 pm

    Does 3 also delete your saves?

  • Flaming Mist April 8, 2018 at 11:50 pm

    Somebody help me!! So my ps3 was freezing and i fixed it but then I found out that it deleted my game saved data! How do I get it back?? Plz help I dont want to start a new game with all my games!

  • Omegaliberator April 8, 2018 at 11:50 pm

    my ps3 stay only 10 seconds on

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