Recovering From a Torn ACL, Ruptured Meniscus, and Tibial Plateau Fracture — My Story and What Really Helped
Let me tell you the truth about how it happened.
I was at a practice, not even a game, playing lingerie football and running a down and out route. I planted hard and suddenly felt a pop in my knee. No echo, just a deep, sickening sound and the pain that followed. The turf was silent and all I could do was scream.
I knew something was wrong. But I kept going. I was hard headed and stubborn. I played on that knee for another month even though I knew it was torn. Please do not do what I did. I would never recommend it.
Eventually I was diagnosed with a torn ACL, a ruptured meniscus, and a tibial plateau fracture.
Yes, all three. It was brutal.
The Rehab That Helped Me Heal
My recovery was long and intense. I took it seriously because I knew I wanted to come back stronger — and smarter.
Here’s what worked for me:
1. Prehab before surgery Getting strong before surgery was key. I focused on:
Quad over roll
Straight leg lifts
Heel slides
Glute bridges
These helped keep my muscles activated and made my recovery smoother post-op.
2. Game Ready — my MVP recovery tool The Game Ready ice and compression unit was a game changer. It combined cold therapy and compression to reduce inflammation, manage pain, and speed up recovery. I used it religiously and recommend it to anyone recovering from injury or surgery.
3. Acupuncture This was another powerful part of my healing plan. Weekly acupuncture sessions helped reduce inflammation, improve blood flow, and relieve pain. It supported my recovery in a more holistic way and helped my body heal from the inside out.
4. Core, glutes, and total body focus I didn’t just rehab my knee. I worked on strengthening my entire body to prevent compensation injuries. Core strength, glute activation, and mobility were just as important as the knee itself.
Lessons I Learned the Hard Way
Pain is your body’s warning sign. Do not ignore it.
Rest is just as important as movement.
Prehab sets you up for a better recovery.
High quality recovery tools like Game Ready are worth the investment.
A strong mindset is everything but so is listening to your body.
You are not weak for taking time to heal. You are smart.
Need Help With Your Own Recovery?
Whether you are dealing with an ACL tear, meniscus injury, or just want a coach who understands what you’re going through I got you. I’ve lived it. I coach from real experience, not just certifications.
📍 Toronto-based with virtual coaching available 📩 Contact: trainitright@gmail.com 🌐 Website: www.trainitright.com 💪 Experience a session with me in person: My Airbnb Experience – Book Here 🏋️♀️ Performance Coach at Push Pounds Sports Medicine – 147 Spadina Ave 🔥 Studio Manager at F45 Yorkville and F45 Toronto Midtown 🎥 Featured on Drake’s livestream with Adin Ross 🎬 As seen in commercials for New Balance, Garnier, and more 📱 Socials:
So many people have knee problems. You can use these exercises as pre-hab or re-hab. That means you can use them to prevent injuries in addition with your current training program or to rehabilitate an already existing problem. Always make sure to consult your physician before you begin an exercise program.
1. Quad clenches over roll downwards
Lay flat on your back or sitting up. leg and knee straight on top of a rolled up towel. Tighten the muscle on the front of the thigh by pushing your knee down into the towel. You should feel your thigh muscles clench. Hold for 10s and every day add on 5 more seconds.
Repeat 3×15
2) Quad clenches over roll upwards
Lay flat on your back or sitting up with your leg horizontal on a flat surface such as a bed. Place a rolled up towel under the knee. pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
3) Straight leg raise
Lay flat on your back. leg and knee to be worked straight, other leg bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. lift your foot up about 6 inches off the bed. Hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
4) Single leg get ups
Sit in a chair with your feet on the floor. start with the right leg. Sit up with all weight on single leg and slowly sit back down. Do the same movement 15x each leg. Try not to use the other leg at all and come to a complete standing position at the top.
Repeat 3×15 each leg
5) Glute bridge
Lay on your back with both knees bent about 90° and your feet on the floor/bed. clench your buttocks and lift your bottom off the bed as high as you can without arching your back. create a nice straight line from your shoulders to your hips to your knees. Hold for 5 seconds at the top and slowly lower.
Repeat 3×8 each leg (advance 3×15 each leg)
6) Clam shell
Lay on your side with your hip and knees bent approx 90°, feet together.keeping your feet together, lift the top knee up as high as you can. Hold for 5 seconds and slowly lower. Focus on squeezing the glue to get your leg up.
Repeat 3×15 each side
7) Heel raises
Stand with your feet slightly apart, weight equally distributed, holding onto something solid for balance like a kitchen work surface or wall. Rise up onto your toes lifting your heels as high as possible. Keep your body upright (don’t bend forwards). Hold for 5 secs and slowly lower
Repeat 3×15-30
8) Straight-leg raises
Lay down on your back. bend your left leg and place your foot flat on the floor. extend your right leg away from your body. Keeping your right leg straight, slowly raise it up to a 45 degree angle. Slowly lower it back down to the starting position. As you do this exercise, focus on contracting the quadriceps muscle. Slow and controlled!
Repeat 3×15 each leg
9) Wall squats
Stand straight with your back against a wall and feet shoulder-width apart. Walk your feet away from the wall about 6 inches. while keeping your back in contact with the wall, bend your knees and slowly lower your buttocks toward the ground. Keep going until your knees are bent at about a 45-degree angle. Raise your body back up until your knees are straight. Keep your back straight and do not allow your knees to go in front of your toes.
Repeat 3 x as long as you can hold! Challenge yourself.
Make sure to stretch as well. The most important stretches for you are:
1) Illiotibial band stretch
Position yourself by crossing your right leg in front of your left. keep your hands together loosely and start moving to the floor on your right side, your knee locked. You should sense pressure in the anterior part of your left thigh. Keep the stretch for at least 30 seconds minimum. Repeat 2-3x each leg.
2) Hamstring stretch
Stand in an upright position, keep your left knee bent at a 90-degree angle. Hold your thighs with your hands, try to keep them steady. straighten out your left leg out into the air until you feel the stretch. Hold for 30 seconds minimum. Repeat with the right leg.
3) Standing calf stretch
Stand a little less than arm’s distance from the wall. Step your right leg forward and your left leg back, keeping your feet parallel. bend your right knee and press through your left heel. Hold for 30 seconds minimum and switch legs.
Check out this Under Armour Video featuring. Two ACL surgeries and he never gave up on his dream. What an amazing story. Truly Inspirational.
Excited to get introduced to RockTape next week at Toronto's Canfit pro conference. I've been taping a lot this year since I tore my ACL in September 2012 and even more post op. I have tried almost every brand and have found to enjoy Rock Tape a lot. Next week I am getting a first hand introduction from Leslie Trotter the President of Rocktape Canada.
Check out the Rocktape commercial below:
Do you have a preferred tape? Comment below and let me know what brand and why?
D Rose trains it right. And he's being smart about not coming back from his ACL tear too early.
He announced this on his Instagram earlier today.
Today at physiotherapy my therapist used Voo Doo Bands on my knee. I have been working on flexion and with that I had lost some extension. He put these bands on my knee and did some manual work for only a few minutes. Then low and behold my extension was perfect. I suggest these bands be a staple in any athletes collection of gear! I need to get a set of these! So if anyone knows Rogue Fitness let them know I want a set.
Hey guys @hypericeusa is having a cyber Monday sale! CM2012 is the promo code- for 20% the store just for today!
