Biohacking ACL Knee Recovery
Bum knee? Bummer.
You are one of the million people per year who reconstructed an ACL this year, yet only a fraction of these people will return to full function. That’s with some generous descriptions of “full function”. If you want to biohack your knee rehab to extend the health and longevity of your joints, follow these steps that didn’t make it to your post-op checklist:
Find a physical therapist who specializes in athletes. You don’t want to be the youngest or most fit person in the room. Bonus points if the physical therapist has open hours beyond the 60-minute 1:1 consultation so you can finish their prescribed exercises with lighter supervision and PTAs.
Take notes. Film yourself. There is so much to learn about your movement patterns, it’s impossible to remember everything through physical exertion. Even if you don’t feel like showing up, try to learn at least one new way to improve your performance in each physical therapy session. When you’re in a better mood, you can return to those beautiful notes that your consistant and disciplined self had taken earlier.
Don’t take nutrition advice from someone who isn’t qualified. If you have a bum knee, someone will tell you how to lose weight and incite fear of future body changes. However, doctors, physical therapists, your mom, etc., are not qualified to prescribe your dietary intake. Neither is Dr. Google. Instead, find a nutrition therapist to discuss your body’s physical and mental changes with the adaptation to decreased movement. Invest in a nutritionist early to avoid the pendulum of purges as you move forward in life or back into athletics.
Stop looking at the scale and focus on increasing your total muscle mass. Read: you need MORE muscle, not less mass. It’s easier to starve yourself to pass the “scale test” at your checkups than it is to do the mind-numbing physical labor required to rehabilitate your injury. The real test is how long you can use this knee pain-free. Can you dismount from a car without flashing the world? Can you easily get up from the floor when you play with your kids? Can you dance at a wedding? Don’t give up and settle for less mobility (and more pain) before you strength train to your absolute best ability.
Finish your rehab, even if it isn’t covered by insurance. To prevent re-injury, you must maintain more strength than before the injury. I know paying out of pocket is unfavorable but there is no better investment than your ability to move pain-free. A good physical therapist will send you on your way with your exercise program to continue ongoing training, solo or with a personal trainer.
Pain ≠ gain: If you have more than cartilage damage and experience osteoarthritis, talk to your doctor about potential hyaluronic viscosupplement injections to increase lubrication and cushion the knee.
Did your ACL rehab fall short of your desired recovery? Book with Heidi to keep you moving in the right direction.
Age with strength and grace.