I’ve always been an avid runner, clocking in miles each week as my way to escape the daily grind and maintain my sanity. I always have this belief that breaking a sweat first thing in the morning sets the tone for how I will feel the rest of the day. But life, as you know it and its surprises, threw me a curveball when I suffered a torn ACL while on a run.

The ACL (Anterior Cruciate Ligament) is one of the major ligaments in the knee that connects the thigh bone (femur) to the shin bone (tibia) and helps stabilize the knee joint.

At first, I tried to tough it out, using a compression sleeve and convincing myself that it was just a minor setback. But as the days went by, the pain worsened. It became clear that something was not how it should be.

I Hate MRIs

Dr Thomas Nau, Consultant Orthopedic & Trauma Surgeon

Reluctantly, I scheduled an appointment with Dr Thomas Nau, an orthopaedic and trauma surgeon in Dubai, who as I had expected, ordered an MRI. The experience was dreadful. Lying still in that narrow tube, listening to what was supposed to be my favourite playlist, I found myself debating if it was really necessary to see a doctor.

But, there was no way I could relax long enough, even when, after one hour, the tech threatened to start over. That thing was more than uncomfortable — it was nerve-wracking, but I got through it in about two hours. When the results came in, they confirmed what I already knew: I had a torn ACL, and surgery was inevitable.

Surgery for Torn ACL

The surgery itself was surprisingly quick. Or at least it felt that way to me. I remember drifting off to sleep wondering how it is on the other side. When I woke up, it felt like they yanked me out from Spinneys shopping for a juicy steak. I was groggy but relieved to hear that the procedure had gone smoothly. It was a knee arthroscopy and a day procedure, and I was glad to spend the night in my bed. The day after, it was time to embark on the road to recovery.

Recovery was a challenge, but I was determined to get back on my feet — literally. My physiotherapy sessions were crucial to my swift recovery. My physiotherapist introduced me to a variety of exercises, focusing heavily on blood flow restriction (BFR) training.

The Need for Physiotherapy

BFR training involves using a cuff or band to partially restrict blood flow to the limb during low-intensity exercise. This method helps increase muscle strength and size without the need for heavy lifting, which was perfect for my condition.

However, the most difficult part of my recovery from a torn ACL was dealing with muscle atrophy above my injured knee. Muscle atrophy is the wasting or loss of muscle tissue, and it occurs when a muscle is not used for an extended period.

In my case, the lack of use due to the injury and subsequent surgery led to significant muscle loss. It was disheartening to see my once strong and well-toned leg looking weak.

Physiotherapy played a vital role in combating this muscle atrophy. The exercises prescribed by my physiotherapist were designed to gradually build strength and restore muscle mass. Here are some key exercises that helped me:

Quadriceps Sets: Simple yet effective, these involved tightening the muscles on the top of my thigh while keeping my leg straight on the bed.
Heel Slides: Sliding my heel towards my buttocks while lying on my back helped maintain knee mobility and flexibility.
Straight Leg Raises: Lifting my leg straight up while keeping the knee extended helped in strengthening my quadriceps without putting undue stress on my knee.
Mini Squats: These were great for gradually rebuilding the strength in my thighs and improving balance.

Blood Flow Restriction (BFR) Training

Aside from these exercises, BFR training was a game-changer. It helped me regain muscle mass faster than traditional exercises alone could. The controlled restriction of blood flow during exercise creates a hypoxic environment in the muscles, which can stimulate muscle growth hormones and enhance recovery.

Throughout this journey, patience was my best ally if I was to recover fully from my torn ACL. There were days when progress seemed slow, and frustration crept in. But I reminded myself that recovery was a marathon, not a sprint. Each small victory, whether it was bending my knee a bit more or walking without a limp, was a step closer to getting back to running.

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Lessons Learned After Torn ACL

Reflecting on this experience, I realize how crucial it was to listen to my body and seek professional help when needed. Ignoring the pain and delaying treatment only prolonged my suffering. The MRI, despite being uncomfortable, provided a clear diagnosis, and the surgery set the stage for recovery. But it was the diligent orthopedic surgeon and physiotherapist, and my commitment to the exercises that truly got me back on track.

Today, I’m back to running, though I’ve learned to be more mindful of my body. For anyone going through a similar experience or a torn ACL, remember that recovery takes time, but with dedication and the right support, you’ll be back to doing what you love.