Living with a Partially Torn ACL: A Journey of Resilience
As someone who’s passionate about working out, lifting medium to heavy weights during strength training at the gym, and challenging myself in ultra-distance races, both on the road and on the trails, I never thought I’d find myself navigating the complexities of a knee injury. But life has a way of surprising us, and earlier this year, I was faced with a challenge I hadn’t anticipated—a partial ACL tear.
The Beginning of the Journey
It all started in the first week of February. I noticed an odd sensation in my left knee, a feeling that something just wasn’t quite right. At first, I brushed it off, attributing it to the intense training and heavy lifting I regularly do at the gym. But as the days passed, the discomfort grew, and I couldn’t ignore it any longer.
2 Photos below were taken February 14 and few days after where I both ran in trails and a 20km long slow distance (LSD) run in preparation of the Manila Full Marathon first week of March. I wasn’t wearing knee support yet though I was already feeling the unusual pain/discomfort.
Photos below are from Manila Full Marathon and 32-km Caliraya 360 both in March (2 consecutive weekends) where I decided to wear a knee support to ensure I finish both races. I did finish them both without feeling much pain, though there was definitely a discomfort after.
By late March after running that full marathon and a 32-km road race, I decided it was time to see a professional. I booked an appointment with an orthopedic sports doctor, convinced that I was dealing with a meniscus tear after doing some research online. The idea of a torn meniscus was daunting enough, but I was prepared to face whatever was necessary to get back to the activities I love without the abnormal discomfort.
The Diagnosis
The first week of April brought clarity, though not the kind I was hoping for. After undergoing an MRI, the results came back, confirming that I had a partial ACL tear in my left knee, along with a degenerative medial meniscus. My heart sank. The ACL is a crucial ligament, especially for someone as active as I am, and the thought of a tear was overwhelming.
However, my doctor provided some much-needed reassurance. He explained that the tear was partial, meaning that the ligament wasn’t completely severed. Surgery wasn’t necessary at this point; instead, my body had the potential to heal on its own with the right care and management. And the best news of all? I wasn’t prohibited from running – but not as intense as I used to.
Embracing the Journey
Hearing that I could continue running was a relief, but it also came with a responsibility—to listen to my body more intently than ever before. Living with a partial ACL tear has been a journey of learning, patience, and resilience. Here’s what I’ve learned along the way:
Tips for Managing a Partial ACL Tear
- Prioritize Strengthening and Stability Exercises
One of the most important aspects of recovery is ensuring that the muscles around the knee—especially the quads, hamstrings, and glutes—are strong and supportive. Exercises like leg presses, hamstring curls, and glute bridges have become staples in my routine. These exercises help stabilize the knee and reduce the strain on the ACL. - Incorporate Low-Impact Activities
While I love the intensity of running and lifting, I’ve had to incorporate more low-impact activities into my routine. Swimming (less often for me) and cycling (stationary bike occasionally) are great alternatives that allow me to maintain my cardiovascular fitness without putting excessive strain on my knee. - Focus on Flexibility and Mobility
Flexibility and mobility work, like yoga and stretching, have been invaluable. Keeping the muscles around the knee flexible helps reduce stiffness and prevent further injury. - Listen to Your Body
This might sound cliché, but it’s crucial. Some days, my knee feels great, and I can push a little harder. Other days, I know I need to take it easy. Paying attention to pain and discomfort is essential. Pushing through the pain is not an option; it’s about finding a balance between staying active and allowing the knee to heal. - Use Supportive Gear
I’ve found that wearing a knee support during more intense activities provides extra support and peace of mind. It’s not a cure-all, but it can help stabilize the knee and prevent unnecessary movement that could exacerbate the injury. - Stay Positive and Patient
Healing takes time, and it’s easy to get frustrated, especially when you’re used to being active. But maintaining a positive mindset and being patient with the process are key. The body has an incredible ability to heal if we give it the time and care it needs.
Moving Forward
Living with a partial ACL tear isn’t easy, especially when you’re someone who thrives on physical challenges. Recovery is often a long process, requiring patience and persistence. Based on studies, a partial ACL tear can take anywhere from 3 to 12 months to heal on its own, depending on the severity of the tear and the individual’s commitment to rehabilitation and self-care . However, from personal experience and speaking with others who’ve had similar injuries, it’s clear that healing times can vary widely. Some people experience significant improvement in just a few months, while others, like myself, may find that pain and discomfort linger longer than expected.
Five months since my diagnosis, I’m still dealing with pain and discomfort in my left knee. I experience flare ups especially when I tend to push it too much during leg day at the gym or when I would attempt to run longer than 10 kilometers on a controlled easy pace 🙁 . There are days when I feel hopeless and helpless, frustrated that I can’t engage in running and races that have always been a part of my life. The journey has been challenging, and there are times when the road ahead feels uncertain.
But if you’re going through something similar, I want to offer you some encouragement. Healing is not always linear, and it’s okay to have setbacks. What’s important is to keep moving forward, even if progress seems slow. Lean on your support system, stay committed to your rehabilitation, and remember that it’s okay to adjust your goals as you heal. Your body is working hard to repair itself, and in time, you’ll find your strength again. The path may be different, but it’s still yours to navigate and conquer.
