7 answers
Maria Gorretti
Student
4
Questions
Asked
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How do I keep myself fit and healthy for when I can do sports again?
I am a seventh grader who plays soccer and track and wants to do both in college. I recently tore my ACL and will not be able to do sports for a while. I know this site is for more desk management type of stuff, but does anyone know of exercise and workouts to do to keep in shape while recovering from ACL surgery? And does anyone know of things to do to keep depression and loneliness at bay?
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7 answers
Jane Akinyemi
Lecturer
22
Answers
Salem, Massachusetts
Updated
Jane’s Answer
That’s awesome, Maria! Staying fit and healthy now will set you up for success when you are back on the field and track. I am sorry for the accident. It's great you are already thinking ahead to r college sports, building a strong foundation is key. You can focus on the following:
1. Stay active and avoid overtraining. Low-impact workouts like swimming, cycling, or bodyweight exercises will help you to maintain strength and endurance without straining yourself. Mobility and flexibility exercise with yoga or dynamic stretching is crucial for injury prevention. If you can’t do high-intensity training, focus on core stability with exercises like planks, or glute bridges.
2. Optimal nutrition will promote better performance. A balanced diet with plenty of protein, healthy fats, and complex carbs will help fuel your body. Drink enough water to keep your muscles and joints in top shape. Vitamins and minerals with foods rich in iron, calcium, and omega-3s will help recover and keep your bones strong.
3. Watch and analyze soccer and track competitions to sharpen your game IQ. Set goals and track your progress to stay motivated. Work on visualization techniques, mentally rehearsing plays or races can improve focus and performance.
4. Sleep is your secret weapon for rest and recovery. Aim for at least 8–10 hours to allow your muscles to repair. Since you’re recovering from an injury, follow your rehab exercises consistently. Take rest days seriously! Recovery is as important as training.
I hope this helps!
1. Stay active and avoid overtraining. Low-impact workouts like swimming, cycling, or bodyweight exercises will help you to maintain strength and endurance without straining yourself. Mobility and flexibility exercise with yoga or dynamic stretching is crucial for injury prevention. If you can’t do high-intensity training, focus on core stability with exercises like planks, or glute bridges.
2. Optimal nutrition will promote better performance. A balanced diet with plenty of protein, healthy fats, and complex carbs will help fuel your body. Drink enough water to keep your muscles and joints in top shape. Vitamins and minerals with foods rich in iron, calcium, and omega-3s will help recover and keep your bones strong.
3. Watch and analyze soccer and track competitions to sharpen your game IQ. Set goals and track your progress to stay motivated. Work on visualization techniques, mentally rehearsing plays or races can improve focus and performance.
4. Sleep is your secret weapon for rest and recovery. Aim for at least 8–10 hours to allow your muscles to repair. Since you’re recovering from an injury, follow your rehab exercises consistently. Take rest days seriously! Recovery is as important as training.
I hope this helps!
Thank you for sharing your perspective.
Maria Gorretti
Destiny Hankerson
Athlete, Artist, and Writer
33
Answers
East Orange, New Jersey
Updated
Destiny’s Answer
Hello Maria,
First of all, I am really sorry you tore your ACL while you were doing sports. I know that can be a very painful injury. VeryWell Health says an ACL injury can be caused by overextending or tearing a ligament in your knee, so it may be best to rest for a while before you try rehabilitation exercises. Definitely ask your doctor, healthcare provider, or physical therapist about the proper steps to take during your recovery.
When you feel ready to rehabilitate the ACL again, you can try some of these exercises:
Heel Slides
Prone Knee Flexion
Prone Hip Extension
Passive Knee Extensions (when the swelling and pain subsides)
You can see a full list of these exercises, and the steps to do them, at this article: https://www.verywellhealth.com/acl-rehab-exercises-3119304
The important thing to remember is that whatever exercise you do, make sure it doesn't put pressure or strain on your injury.
About the depression and loneliness, I can really relate to that, because I used to struggle with wrist injuries from overusing my wrists in tennis, writing, and other activities. It was very frustrating and exhausting to deal with the pain, and I missed doing my favorite activities. If you feel depressed and lonely, it helps to be able to talk with someone about it, so you don't feel so alone. You can share your feelings with your parents, your teachers, or a trusted friend. If they understand how you feel, they can give you some comfort!
The good news is the pain and injuries don't last forever. If you give yourself time to recover, you will be well again and back on the soccer field and the track! I hope my advice was helpful for you.
Source:
https://www.verywellhealth.com/acl-rehab-exercises-3119304
First of all, I am really sorry you tore your ACL while you were doing sports. I know that can be a very painful injury. VeryWell Health says an ACL injury can be caused by overextending or tearing a ligament in your knee, so it may be best to rest for a while before you try rehabilitation exercises. Definitely ask your doctor, healthcare provider, or physical therapist about the proper steps to take during your recovery.
When you feel ready to rehabilitate the ACL again, you can try some of these exercises:
Heel Slides
Prone Knee Flexion
Prone Hip Extension
Passive Knee Extensions (when the swelling and pain subsides)
You can see a full list of these exercises, and the steps to do them, at this article: https://www.verywellhealth.com/acl-rehab-exercises-3119304
The important thing to remember is that whatever exercise you do, make sure it doesn't put pressure or strain on your injury.
About the depression and loneliness, I can really relate to that, because I used to struggle with wrist injuries from overusing my wrists in tennis, writing, and other activities. It was very frustrating and exhausting to deal with the pain, and I missed doing my favorite activities. If you feel depressed and lonely, it helps to be able to talk with someone about it, so you don't feel so alone. You can share your feelings with your parents, your teachers, or a trusted friend. If they understand how you feel, they can give you some comfort!
The good news is the pain and injuries don't last forever. If you give yourself time to recover, you will be well again and back on the soccer field and the track! I hope my advice was helpful for you.
Source:
https://www.verywellhealth.com/acl-rehab-exercises-3119304
Thank you, Destiny for the advice.
Maria Gorretti
You're welcome, Maria! I'm really glad I could help you.
Destiny Hankerson
Paul Goetzinger MPA
Academic and Career Advisor | Freelance Writer | TRIO Program Director
1060
Answers
Tacoma, Washington
Updated
Paul’s Answer
See if you can find a swimming pool (at a YMCA or Community Center) and begin working on your upper body. As your condition improves you can then start slowly transitioning into others sports and areas, to help strengthen you legs and lower body.
Edgar Rodriguez
Sports massage therapist
1
Answer
Heber Springs, Arkansas
Updated
Edgar’s Answer
Make Stretching your daily routine(Hobby)
Min: 5mins everyday
Max: 15min everyday
Each week you add more time in it.....hope you recover to your best expectations and good luck
Min: 5mins everyday
Max: 15min everyday
Each week you add more time in it.....hope you recover to your best expectations and good luck
I'm excited to put your great advice to good use!
Maria Gorretti
Ed Seymour
physical therapist assistant
2
Answers
Fort Lauderdale, Florida
Updated
Ed’s Answer
Consistency is key. Low weight and high reps for 3 weeks at a time, then gradually increase the weight. One step at a time.
Cheri Hall
Physical Therapist
103
Answers
Chapel Hill, North Carolina
Updated
Cheri’s Answer
Hi Maria,
I'm sorry to hear about your ACL injury. It looks like you have surgery planned. Have you seen a physical therapist yet? Your parent or guardian can ask for a referral for pre-surgery rehab. A physical therapist can give you a personalized exercise plan to follow before surgery. In the meantime, here are some exercises you can try:
1. Walking: Try to walk normally. It's a great exercise that helps with strength and range of motion.
2. Heel Slide: Lie on the floor with your legs straight. Slide the heel of your injured leg along the floor, bending your knee as much as you can. Hold for 2-3 seconds, then slide your heel back to straighten your leg completely. Hold for another 2-3 seconds. Repeat 10-15 times.
3. Straight Leg Raise: Lie on the floor with your legs straight. Tighten your thigh and keep your knee straight, then lift your leg 10-12 inches off the floor. Keep your leg straight as you lift and lower it. Repeat 10-15 times.
4. Standing on One Leg: Stand in front of a counter or table with your hands on it. Lift your uninjured leg so you're balancing on your injured leg. Once you feel stable, try letting go of the counter. Hold for 10-15 seconds and repeat 10 times.
These are simple exercises you can do. If you can't see a physical therapist for a more detailed plan, ask your doctor for exercises with pictures.
Feeling down after an injury is normal, especially when you're away from activities with friends. Keep going to practice and ask your coach if you can help as a manager or cheer on your teammates. Talk to your school counselor or a trusted teacher for ideas on staying busy outside of sports.
Good luck with your recovery! It can be tough, but I believe you can handle it.
I'm sorry to hear about your ACL injury. It looks like you have surgery planned. Have you seen a physical therapist yet? Your parent or guardian can ask for a referral for pre-surgery rehab. A physical therapist can give you a personalized exercise plan to follow before surgery. In the meantime, here are some exercises you can try:
1. Walking: Try to walk normally. It's a great exercise that helps with strength and range of motion.
2. Heel Slide: Lie on the floor with your legs straight. Slide the heel of your injured leg along the floor, bending your knee as much as you can. Hold for 2-3 seconds, then slide your heel back to straighten your leg completely. Hold for another 2-3 seconds. Repeat 10-15 times.
3. Straight Leg Raise: Lie on the floor with your legs straight. Tighten your thigh and keep your knee straight, then lift your leg 10-12 inches off the floor. Keep your leg straight as you lift and lower it. Repeat 10-15 times.
4. Standing on One Leg: Stand in front of a counter or table with your hands on it. Lift your uninjured leg so you're balancing on your injured leg. Once you feel stable, try letting go of the counter. Hold for 10-15 seconds and repeat 10 times.
These are simple exercises you can do. If you can't see a physical therapist for a more detailed plan, ask your doctor for exercises with pictures.
Feeling down after an injury is normal, especially when you're away from activities with friends. Keep going to practice and ask your coach if you can help as a manager or cheer on your teammates. Talk to your school counselor or a trusted teacher for ideas on staying busy outside of sports.
Good luck with your recovery! It can be tough, but I believe you can handle it.
I appreciate your support, Cheri
Maria Gorretti
Chris Harp
Athletic Trainer
19
Answers
Florence, Kentucky
Updated
Chris’s Answer
Athletic trainer and Strength coach here… Without knowing the extent of your injury, this is difficult to answer.
First, consult a sports medicine physician or an orthopedic surgeon. Treatment may be conservative or surgical. Don’t take advice on the internet.
Second, Consult your school’s athletic trainer or the physical therapist associated with the hospital group. They will evaluate you in person and give you the best game plan moving forward.
Consult a sports medicine physician or an orthopedic surgeon
Consult your school’s athletic trainer
First, consult a sports medicine physician or an orthopedic surgeon. Treatment may be conservative or surgical. Don’t take advice on the internet.
Second, Consult your school’s athletic trainer or the physical therapist associated with the hospital group. They will evaluate you in person and give you the best game plan moving forward.
Chris recommends the following next steps:
I have done these things so far, but most of the time I am told not to do anything before my surgery. I can walk fine, without a limp and I can do most things except bend past a certain angle. I don't want any crazy stuff, I just want to know things to do before and after surgery if I am feeling a little more confident. If you don't want to give me anything based off of risk, I totally understand and I thank you for your time.
Maria Gorretti
Post-Surgical rehabilitation is going to be surgeon dependent. Just because you can do a thing doesn’t mean that you should do a thing.
Speak to the surgeon or the physical therapist that works with the surgeon for a surgical prehab protocol. Certain strengthening exercises can improve post surgical outcomes and shorten recovery time. Good luck!
Chris Harp
Thank you so much for your time! I will take your suggestions and talk to my surgeon/physical therapy person.
Maria Gorretti