13 answers
Maria
Student
3
Questions
Asked
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What sport, track, or soccer would be better to focus on after my ACL reconstruction surgery?
I am a 7th grader who's having ACL reconstruction surgery this week, and I was wondering if anyone has any advice on which sport has a greater guarantee of me making it to the collegiate level and getting a scholarship. For those of you who think track, could you give me some good form workouts for sprinting and exercises to help me sprint faster? And those who think soccer is better, could I get tips on how to get scouted, what scouts specifically look for, especially if I will be trying out for club soccer (I have tried out in the past), and for my state's academy?
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13 answers
Brittney Shoop
Shift Lead
3
Answers
Oregon City, Oregon
Updated
Brittney’s Answer
Honestly, I'd focus on yoga! It's great for recovery, and making sure you are still flexible while gaining your muscle back. As a Yoga Instructor with a bad knee meniscus, I can personally vouch for how helpful yoga can really be for the process. And it even helps the mentality of recovering from an injury! Being gentle with yourself but testing your limits, breathing into a sensation or pulling from it. That's what I'd pick! Good luck!
Thank you! Would you be able to give me some tips on what type of yoga stretches specifically, or a site that would help guideline me with what stretches to do?
Maria
https://yogawithadriene.com/yoga-for-sensitive-knees/
I often go along with this lady, she's got such a nice vibe and it's very beginner friendly! She does have loads more videos, so you can tailor to your needs, but I'd start here! Of course, honor your body and listen to your "knee-ds" as you practice your yoga. I would also suggest a folded blanket or towel under your knees to keep them off the hard floor -which may not be comfortable for cranky joints yet. Let me know if you have any other questions! :)
Brittney Shoop
Ryan Lohin
2
Answers
Updated
Ryan’s Answer
Hi Maria,
Good news is with recent development in rehab there is almost no limits in returning to a sport or activity. Though it is important to be cautious with cutting, twisting and turning to prevent reinjury. I tore my ACL and meniscus over 6 years ago and I feel generally comfortable doing most activities. Though you are at greater risk it should not be significantly greater.
Best,
Ryan
Good news is with recent development in rehab there is almost no limits in returning to a sport or activity. Though it is important to be cautious with cutting, twisting and turning to prevent reinjury. I tore my ACL and meniscus over 6 years ago and I feel generally comfortable doing most activities. Though you are at greater risk it should not be significantly greater.
Best,
Ryan
Thank you for taking the time to help.
Maria
Abbey Solem
Sales Development Manager
4
Answers
Litchfield, Minnesota
Updated
Abbey’s Answer
Hi there! Here is a mini exercise plan when looking at recovering from ACL surgery.
Early Stage (Weeks 1–4)
-Ankle pumps and circles (to promote circulation)
-Quad sets (tighten thigh muscle, hold, release)
-Straight leg raises (if cleared by your PT)
-Heel slides (gently bending and straightening your knee while lying down)
-Seated knee extensions (extend knee while sitting, no added weight)
-Glute squeezes (activate your glutes while lying down)
-Gentle range-of-motion exercises (as tolerated)
Mid Stage (Weeks 4–12)
-Stationary cycling (no resistance at first, then gradually increase)
-Mini squats (with support, as tolerated)
-Step-ups (on a low step, progress as able)
-Bridges (lying on your back, lift hips)
-Side-lying leg lifts (to strengthen hip abductors)
-Calf raises (holding onto a chair for balance)
-Core exercises (planks, dead bugs, as tolerated)
-Later Stage (3+ Months, as cleared by PT)
Elliptical machine
-Swimming or pool walking (if incisions are healed)
-Progressive resistance training (machines or bands, focusing on both legs)
-Balance and proprioception exercises (standing on one leg, balance boards)
-Light jogging or agility drills (only when cleared by your PT)
General Tips
-Upper body workouts (seated or lying down, e.g., chest press, rows, shoulder press, biceps/triceps) can be continued to maintain overall fitness, as long as you avoid straining your knee
-Yoga and breathwork can be adapted for mobility, stress relief, and gentle movement. Focus on functional movement and avoid deep knee bends or twisting until fully cleared
-Hydration and nutrition are important for healing and maintaining energy.
Always progress gradually and stop any exercise that causes pain or swelling.
Hope this helps :)
Early Stage (Weeks 1–4)
-Ankle pumps and circles (to promote circulation)
-Quad sets (tighten thigh muscle, hold, release)
-Straight leg raises (if cleared by your PT)
-Heel slides (gently bending and straightening your knee while lying down)
-Seated knee extensions (extend knee while sitting, no added weight)
-Glute squeezes (activate your glutes while lying down)
-Gentle range-of-motion exercises (as tolerated)
Mid Stage (Weeks 4–12)
-Stationary cycling (no resistance at first, then gradually increase)
-Mini squats (with support, as tolerated)
-Step-ups (on a low step, progress as able)
-Bridges (lying on your back, lift hips)
-Side-lying leg lifts (to strengthen hip abductors)
-Calf raises (holding onto a chair for balance)
-Core exercises (planks, dead bugs, as tolerated)
-Later Stage (3+ Months, as cleared by PT)
Elliptical machine
-Swimming or pool walking (if incisions are healed)
-Progressive resistance training (machines or bands, focusing on both legs)
-Balance and proprioception exercises (standing on one leg, balance boards)
-Light jogging or agility drills (only when cleared by your PT)
General Tips
-Upper body workouts (seated or lying down, e.g., chest press, rows, shoulder press, biceps/triceps) can be continued to maintain overall fitness, as long as you avoid straining your knee
-Yoga and breathwork can be adapted for mobility, stress relief, and gentle movement. Focus on functional movement and avoid deep knee bends or twisting until fully cleared
-Hydration and nutrition are important for healing and maintaining energy.
Always progress gradually and stop any exercise that causes pain or swelling.
Hope this helps :)
This was super helpful, thank you!
Maria
Karin P.
Lecturer, Academic Advisor, Career Coach
735
Answers
Göttingen, Lower Saxony, Germany
Updated
Karin’s Answer
Hi Maria,
I am sorry that you are hurting! Nobody can guarantee you a sports scholarship. You can train for it, and maybe you'll get to that level and be selected, or maybe not.
So, with that out of the way, let's look at your recovery. You sustained a serious injury and you are getting serious surgery. Your recovery will take time, maybe half a year or maybe even a year or more. Forcing anything will carry the risk of further injury, possibly injuries that will end your sports dreams. So, please follow instructions by your doctor, and hopefully you'll have a good physical therapist who can help you recover safely.
As for your sports, sprinting doesn't have sudden changes in direction that would place high strain on your knee. Soccer on the other hand does not only have lots of pivots but is also a contact sport with high risk for injury. Therefore, sprinting would be the better sport for you.
I hope this helps! All the best to you!
KP
https://www.massgeneralbrigham.org/en/patient-care/services-and-specialties/sports-medicine/conditions/knee/acl-injuries/acl-reconstruction-surgery
I am sorry that you are hurting! Nobody can guarantee you a sports scholarship. You can train for it, and maybe you'll get to that level and be selected, or maybe not.
So, with that out of the way, let's look at your recovery. You sustained a serious injury and you are getting serious surgery. Your recovery will take time, maybe half a year or maybe even a year or more. Forcing anything will carry the risk of further injury, possibly injuries that will end your sports dreams. So, please follow instructions by your doctor, and hopefully you'll have a good physical therapist who can help you recover safely.
As for your sports, sprinting doesn't have sudden changes in direction that would place high strain on your knee. Soccer on the other hand does not only have lots of pivots but is also a contact sport with high risk for injury. Therefore, sprinting would be the better sport for you.
I hope this helps! All the best to you!
KP
Karin recommends the following next steps:
Michelle M.
Actress
2665
Answers
Updated
Michelle’s Answer
Hello, Maria !
I am not a medical professional but would like to share some advice and things to consider. Having a procedure to replace the torn anterior cruciate ligament in the knee with a tissue graft is, in my opinion, major surgery and will need a lot of care for healing afterward. The surgeons' goal with this surgery is to make your knee function and be more stable. It involves having screws, buttons or other hardware in the knee, even for people like yourself that play sports.
Generally speaking, after this surgery, recovery can take, in general, 6 to 9 months and some athletes have taken up to 12 months before they're ready to play again. It depends on the person, of course. After the surgery, there is usually swelling and pain and you may be advised by your doctor to start walking on crutches the next day. Most likely depending, you may be able to probably start walking on your own in one to two weeks. So, the process of healing and the usual process of Physical Therapy needs to be taken into consideration first, rather than thinking about what sport to play. Your doctor really should be telling you this and with close observation by your medical team, they would be the ones to tell you what you personally can do.
You need to meet with your doctor and actually have the doctor go over the surgery, aftercare and recovery and the need for physical therapy. Being well informed by the medical staff will give you the best idea of what you can resume after you are completely healed. It's not going to be based on the sport itself, rather the level of functioning that has been restored to your knee.
So I suggest that you get on the phone and ask the doctor questions regarding the information I have provided here and be well informed by the doctor who will perform the procedure and what physical therapy is all about. My advice is to pay close attention to very good healthy nutrition after this surgery because you'll need all the nutrients you can get in order to heal.
Since you've asked, please note that scholarships of any kind are not guaranteed as you have requested. All scholarships are competitive, applied for, reviewed and one is chosen for a scholarship after review by the donor board. Also keep in mind that a lay person (someone who is not a medical professional) cannot give you medical advice, ESPECIALLY over the internet. Definitely speak with your medical team regarding all health matters.
I wish you well and that all goes smoothly for you !
I am not a medical professional but would like to share some advice and things to consider. Having a procedure to replace the torn anterior cruciate ligament in the knee with a tissue graft is, in my opinion, major surgery and will need a lot of care for healing afterward. The surgeons' goal with this surgery is to make your knee function and be more stable. It involves having screws, buttons or other hardware in the knee, even for people like yourself that play sports.
Generally speaking, after this surgery, recovery can take, in general, 6 to 9 months and some athletes have taken up to 12 months before they're ready to play again. It depends on the person, of course. After the surgery, there is usually swelling and pain and you may be advised by your doctor to start walking on crutches the next day. Most likely depending, you may be able to probably start walking on your own in one to two weeks. So, the process of healing and the usual process of Physical Therapy needs to be taken into consideration first, rather than thinking about what sport to play. Your doctor really should be telling you this and with close observation by your medical team, they would be the ones to tell you what you personally can do.
You need to meet with your doctor and actually have the doctor go over the surgery, aftercare and recovery and the need for physical therapy. Being well informed by the medical staff will give you the best idea of what you can resume after you are completely healed. It's not going to be based on the sport itself, rather the level of functioning that has been restored to your knee.
So I suggest that you get on the phone and ask the doctor questions regarding the information I have provided here and be well informed by the doctor who will perform the procedure and what physical therapy is all about. My advice is to pay close attention to very good healthy nutrition after this surgery because you'll need all the nutrients you can get in order to heal.
Since you've asked, please note that scholarships of any kind are not guaranteed as you have requested. All scholarships are competitive, applied for, reviewed and one is chosen for a scholarship after review by the donor board. Also keep in mind that a lay person (someone who is not a medical professional) cannot give you medical advice, ESPECIALLY over the internet. Definitely speak with your medical team regarding all health matters.
I wish you well and that all goes smoothly for you !
Fernando trincado moraes
Supplier Risk Manager
2
Answers
Los Angeles, California
Updated
Fernando’s Answer
Hi Maria,
I was a pro handball player and had my ACL surgery 7 years ago, and what helped me to recover was weightlifting and swimming. Try to avoid sports that require changes in direction and knee twisting, such as soccer. So track, such as sprinting, could be a good one. Also, focus on gaining and maintaining leg and core strength, your muscles are like a "firewall" to your knees. As said above, avoid sports that require sudden changes of direction, as they pose greater risks to your knees. Hope it all goes well!! The recovery is long, but if you focus on consistency rather than quick results, you will be 100%!
I was a pro handball player and had my ACL surgery 7 years ago, and what helped me to recover was weightlifting and swimming. Try to avoid sports that require changes in direction and knee twisting, such as soccer. So track, such as sprinting, could be a good one. Also, focus on gaining and maintaining leg and core strength, your muscles are like a "firewall" to your knees. As said above, avoid sports that require sudden changes of direction, as they pose greater risks to your knees. Hope it all goes well!! The recovery is long, but if you focus on consistency rather than quick results, you will be 100%!
Thank you, this is really helpful.
Maria
Christopher Williams, CEBS, PMP
Senior Engagement Manager
69
Answers
Woodstock, Georgia
Updated
Christopher’s Answer
Hi Maria,
I think track might be a better choice if you've had an ACL tear. Soccer involves a lot of quick movements like starting, stopping, and jumping, which could increase the risk of injury. My daughter played soccer at a high level and had knee issues too, so she switched to tennis. Track offers many events, from short sprints to longer runs, that you might enjoy. Here are some exercises to help you run faster:
- Squats help build strength in your thighs and glutes, which are important for running power.
- Lunges improve your stride length and balance by working the hips and thighs.
- Calf raises strengthen the calves, which help you push off the ground.
- Bulgarian split squats boost single-leg strength and balance for a stronger stride (they're challenging!).
- Push-ups strengthen your core and upper body, improving your arm swing and running efficiency.
Hope this helps!
I think track might be a better choice if you've had an ACL tear. Soccer involves a lot of quick movements like starting, stopping, and jumping, which could increase the risk of injury. My daughter played soccer at a high level and had knee issues too, so she switched to tennis. Track offers many events, from short sprints to longer runs, that you might enjoy. Here are some exercises to help you run faster:
- Squats help build strength in your thighs and glutes, which are important for running power.
- Lunges improve your stride length and balance by working the hips and thighs.
- Calf raises strengthen the calves, which help you push off the ground.
- Bulgarian split squats boost single-leg strength and balance for a stronger stride (they're challenging!).
- Push-ups strengthen your core and upper body, improving your arm swing and running efficiency.
Hope this helps!
Thank you for taking the time to help.
Maria
Shreya Toliya
Oracle HCM Cloud Consultant
30
Answers
Green Bay, Wisconsin
Updated
Shreya’s Answer
After ACL reconstruction surgery, it’s important to focus first on healing and following your doctor’s and physical therapist’s guidance, as recovery can take anywhere from 6 to 12 months depending on the individual. Your medical team will let you know when it’s safe to return to sports, and your ability to play will depend on how well your knee has healed and regained strength and stability. Good nutrition will also support your recovery process. While you may be eager to choose between track and soccer, it’s best to wait until your doctor clears you for activity, as they can advise you on what’s safest for your knee. Remember, scholarships in any sport are highly competitive and not guaranteed, so prioritize your health and recovery above all else. Always consult your medical team for personalized advice, as they know your situation best.
I'm excited to put your great advice to good use!
Maria
Brian Rotatori
Strategy Consultant (Sports Fan Data & Call Centers)
2
Answers
Winter Park, Florida
Updated
Brian’s Answer
1) I would continue to play both in high school but focus and sacrifice more towards the one you 1a) enjoy more 1b) feel you are better at compared to your peers.
2) look into “knees over toes guy” on YouTube for workouts. He provides a lot of free content online but also has paid online programs. With an ACL surgery in 7th grade I’d save up to buy his program as it will benefit your athletics and knee(s) for the rest of your life
2) look into “knees over toes guy” on YouTube for workouts. He provides a lot of free content online but also has paid online programs. With an ACL surgery in 7th grade I’d save up to buy his program as it will benefit your athletics and knee(s) for the rest of your life
Thank you, this is amazing! I really needed it.
Maria
Don Young
Public Relations
2
Answers
Houston, Texas
Updated
Don’s Answer
I played both football and track & field in high school and college. Contact sports like football, soccer, and basketball have a higher risk of injuries like ACL and joint damage. It's just part of the game. Sports like soccer can be riskier because cleats dig into the turf, making it hard for your foot to move with sideways hits. Between soccer and track & field, I suggest track & field as a safer choice. You rarely hear about career-ending injuries in track & field, unlike in contact sports. What are your best events? Are you a sprinter, distance runner, jumper, vaulter, or thrower? Track is becoming more popular and catching more attention these days. Even though I was successful in both football and track & field, my skills in track could have taken me to regional and national events beyond college. I was also an NCAA All-American in track & field, competing in shot put and discus.
David Tari
Head Athletic Trainer/Sports Medicine Teacher
7
Answers
Hollister, California
Updated
David’s Answer
Track would be a better option because it will put less stress and your on the repaired ACL. Follow the directions of your Doctor and your PT..
It is a long process, don't try to do too much too fast.
It is a long process, don't try to do too much too fast.
Thank you for taking the time to help.
Maria
Julie Waters Singh
5
Answers
Dallas, Texas
Updated
Julie’s Answer
Hi Maria - I was a soccer player and track+cross country runner growing up and also had ACL surgery while I was in high school. I found that soccer was a lot harder to come back to than track and cross country was post ACL recovery. The agility and cutting back and forth required by soccer was much harder on my repaired ACL than running straight. That was 20 years ago and I am still a runner today! Good luck, ACL surgery is definitely a journey, but it is only a bump in the road and you'll be back strong and active soon!
Thanks for your encouragement!
Maria
Paul Goetzinger MPA
Academic and Career Consultant and Freelance Writer
800
Answers
Seattle, Washington
Updated
Paul’s Answer
Track sports can definitely help with reconstructive therapy. This will including flexibility, weight lifting, gentle running, and overall avoidance of making cuts or sudden shifts in weight too soon.