Building Toward Your Best Outcome After Knee Surgery
DID YOU KNOW??
After an ACL injury, you lose 25% or more of your strength!!
Research led by the Banff Sport Medicine Foundation showed that an ACL tear leads to a significant loss of strength (over 25%)!
Full recovery, including return to pre-injury strength, can take over 2 years, whether you need surgery or not.
Why Strength Training Matters
Research shows that strength improves most significantly between 4 to 12 months and continues to improve up to 2 years after surgery.
Building muscle control and joint stability during this time is crucial for getting you back to your activities. It leads to better long-term outcomes, including improved function and a reduced risk of reinjury.
Stronger muscles support your joint better than weaker muscles
Staying Motivated
We know it can be hard to stay motivated at this stage, especially as life gets busy and formal rehab sessions taper off.
But consistency matters!
Here are a few things that can help:
- Stick to your rehab program, including the BSM post-op protocol, and continue working with your physio, athletic therapist, or strength coach.
- Keep progressing your strength work – your goal is not just recovery, but coming back even stronger than before your injury!
- Support your mental resilience. Recovery takes patience, can feel mentally demanding, and it’s normal to feel frustrated. Seeking support and building healthy routines can make a big difference.
- Find support by joining a gym, strength class, or working with a training partner. You’re more likely to stay consistent when you’re not going it alone.
- Getting your strength assessed and tracking your progress can be another way to keep you motivated and focused on your goal of getting back to your activities.
Be Active and Smart About It
Everyone on the the BSM team wants the very best outcome for you.
We encourage you to stay active in ways that are safe and appropriate for your stage of recovery. Keep building toward your goals, step by step, with guidance from your rehab team.
If you’re looking for extra guidance or structure, consider joining our ACL / MPFL Strength Class. These group classes offer a supportive environment led by our expert strength and conditioning coaches that focuses on building strength, confidence, and readiness for return to sport or activity.
You’re doing something challenging and important for your long-term health. We’re here to support you every step of the way.
Keep up to good work – your future self will thank you!
