ACL Post-Surgery: 2 Years

It has been 2 years since my surgery – 2 YEARS! Time has certainty flown by, and my life has changed dramatically since the day I was wheeled out of surgery (in a good way!). Recovery has pushed me down a path of becoming a certified yoga teacher, maintaining a healthier, stronger body, even better body awareness, and giving me confidence to go after things I feared the most. When you have to learn to rely on others, re-learn how to walk, develop extreme gratitude for having working legs, and practice PATIENCE – it is inevitable that you will change. You have a choice on looking at things from a positive or negative light, and each will have a dramatically different outcome on your life 🙂

While I don’t feel like my left knee is 100% back to normal – I still think there is a little scar tissue where part of my hamstring was removed (I am currently having work done on this to break up the scar tissue), plus along my scar – it is definitely now the more stable and stronger knee compared to my right knee. I’ve had my gait analyzed while running, and both feet under-pronate, and my right foot tends to turn out to the right a little bit (due to a weak hip/glutes).

Now that I’ve been training for a half marathon, increasing my miles from 4 miles/week to 17+ miles/week, my knees have NOT been happy. So new shoes, KT Tape, icing, foam rolling, and cross-training have all been regulars in my life as of late! I know it’s due to lack of cross training & weak muscles, so I’ve been incorporating a few exercises on top of running & yoga to strengthen my hips, hamstrings & quad muscles. Runners knee is no joke – it knocked me out of my last half marathon – so I want to make sure I am taking all of the necessary precautions so it doesn’t happen again!

DCIM100GOPROG0261081.

Golden Gate Bridge Run!

Unfortunately, I was blind-sided by Peroneal Tendonitis, which I have been rehabilitating the last few weeks. Nothing to do with my knee (that I know of), and grateful that it’s not my ACL 🙂

As far as flexibility goes – the more I run, the more relaxed my knee feels. Some days it feels more swollen, but these days it seem to be less! Not sure if its the running or hot yoga, or combination of both… but I’ll take it!

Overall, my knee has healed up very well. One of my biggest concerns was re-tearing my ACL – I was extremely cautious the entire first year, and as time passed & I began doing more activities with side-to-side movements again (like tennis), my confidence built up, and my knee became more and more stable.

So for those who have recently gone through surgery, or are currently in recovery – there is light at the end of the tunnel! You know your body, so be patient, and listen to it! It knows how to heal – all you have to do is help strengthen it – the first few months are ridiculously important to the final outcome of recovery. So do the initial work in PT, and you will be so happy you did, 1-2 years later!

For all those Post-ACL surgery veterans out there – runners, non-runners, yogis – how do YOU feel 2+ years out after having knee reconstruction?

And for those still in recovery – what is your biggest struggle? And what are the biggest things that have changed in your life since you’ve had surgery?

This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.

Weekend Recap: 10K, Yoga & Pre-Race Eats

Hello! This past weekend, I ran my first 10K race since I last had my ACL surgery last year. With an upcoming quarter marathon, I thought this would be the perfect opportunity to test out my pace, running early in the morning, pre-race food, knee taping, and endurance. So, I signed up last minute for a 10K this past Sunday with a VERY hilly course – meaning, I signed up thinking it would be an easy course, and didn’t realize how many hills there were until I was actually going up and down them. So, needless to say, I didn’t end up running at the pace I wanted to, BUT the weather was beautiful, the race course was alongside a gorgeous dam, and I got a good feel of how I would do for my upcoming quarter marathon. Plus, an 8:20 pace isn’t THAT bad, especially for running all those hills 🙂

Holy Hills

Also – I ended up getting a stitch in my diaphragm at mile 4 because I wasn’t breathing correctly – sometimes I get distracted and forget to focus on breathing through my stomach. It’s worse than a normal side stitch, because it feels like your heart is cramping up (at least the muscle near the heart is). Has anyone ever gotten this type of cramp before? I put KT tape on both of my knees as a precaution, but I probably didn’t need it. I’ve been running a few miles here and there without it, but it never hurts to have extra support 🙂

PrePost Race Fuel

Running Essentials: Pre-Race Fuel, KT Tape & post-race bananas

When I woke up, I drank a little coffee & ate a protein bar about an hour before the race, plus a gu gel 15 minutes before the race started. Normally I just prepare plain baked chicken and sweet potatoes and eat the morning of, but I wanted to 1) try something different and 2) add a little caffeine to see if that had any affect on my energy levels. Also, something that didn’t upset my stomach while I was running. Any recommendations? I know everyone is different, but I am curious to see what amount of food is good to eat before running without feeling too bogged down, especially for races that are less than an hour long. Speaking of upset stomach – I recently did a 10-day doterra cleanse (basically taking 2-3 vitamins a day), followed up with Hyperbiotics probiotics*. (I didn’t take the doterra probiotics, because they normally hurt my stomach). The Hyperbiotics pills are just a tiny small pill in the shape of a ball, and are super easy to take. I’ve been taking them 1-2x a day for about a month and have noticed a little bit of an improvement with my stomach issues, so I am planning on taking 1x day go-forward. In other exciting news… my 100 hour Yoga Teacher Training in Belize is less than a month away!!  I am already beginning to stock up on protein bars & pack my suitcase (mostly bathing suits & yoga clothes so far :)). Has anyone ever been to Belize? any recommendations for travel, side excursions, secret spots, etc? I can’t wait to practice  yoga 2x a day, put my toes in the sand & swim in the salty ocean 🙂

Take me back to sandy beaches and ocean sunsets ASAP please

Take me back to sandy beaches and ocean sunsets ASAP please

*Hyperbiotics provided me with a bottle of their Hyperbiotics PRO-15 to try, Powered by BrandBacker.

ACL Post-Surgery: Day 4 + Day 5 Surgeon Follow-Up

I am not going to write much in terms of what oils/vitamins I took, as it has stayed the same as the first few days, except for what i started on day 5 after my bandages were taken off. My boyfriend took me to my first surgeon follow-up appointment – I had to sit in the backseat of the car on the way to the surgeon because I wasn’t sure if I could bend my leg yet. Below are a few pictures of what my knee looked like 5 days post-op -the swelling is not too bad, my leg is completely straight and i have really great flexion already.

Post Op 1st Appt

Day 5: 1st visit to the Surgeon

  • Arrive at surgeon’s office with a list of questions
  • Nurse comes in, asks a few questions and took off my bandages
  • Bruising on the right side of my knee and shin bone + behind my knee (see below for behind my knee – the bottom part is my thigh, the picture is kind of confusing)

bruised back of knee

  • Shin feels like someone threw a huge brick at it
  • Doctor says knee looks pretty normal (excuse the dr suess socks/slipper- it’s ZERO degrees here in ohio & I just wanted to be warm + I just put on whatever was the easiest to get on my foot :))

Acl Post Surgery 5 days   Acl Post Surgery 5 days_3

Acl Post Surgery 5 days_2    Acl Post Surgery 5 days_4

  • I requested a refill on the pain medicine + a handicap parking pass + my physical therapy prescription
  • Nurse came back in, put a new wrap around my leg, and re-adjusted my brace. I can bend my knee up to 90 degrees!
  • Nurse gave me my old wrap, which I washed – I can alternate wraps now.
  • My hamstring also started twitching later in the day – I called the nurse, who said that my hamstring was just getting used to part of it not being there anymore.

Oils/vitamins/pain medicine:

  • Homemade antibiotic – melaluca, oregano, flu oil blend: 2 drops in an empty capsule, 1x/day
  • Calcium & magnesium: 1 each,3x a day
  • multi-vitamins
  • Pain medicine: 4th day, i was taking 1 every 2 hours. The 5th day, I started weaning off – taking 1 every 2-4 hours. It really depends on the person and how much pain you are in. You can start to take Aleve instead (up to 5 a day), but check with your doctor.
  • For the twitching hamstring: basil
  • Day 5, applied directly to my knee: spray mix of frankincense, Helichrysum & lavender + 1-2 drops: lemongrass (for pain/repair), white fir (for inflammation)  (or melaluca, eucalyptus or rosemary – find which one works best for you), clove, wintergreen and a sports oil blend. I applied peppermint last to drive all of the oils deeper.
  • This might sound funny, but I have been talking to my knee the whole time! I tell it how great it is doing, how amazing it looks, i tell it thank you for healing, that i am so grateful for it… it sounds funny, but i truly believe in the power of positivity. If you don’t believe it, check this out – so many people have done this experiment + it is proven that energy, whether positive or negative, affects water. and guess what – our bodies are made up of 75% water! So you better believe I’m talkin’ to my knee! I might even sing to it later ;).

PLEASE NOTE:

The information I have provided is not intended to be used in place of professional medical advice. This is information that I have gathered on my own through a variety of sources, and if you decide to use/apply any of the ideas from my site, you are taking full responsibility for your actions. This information is not meant to diagnose or to treat any medical condition. Please consult with your primary care physician holistic doctor to diagnose/advise of any medical condition if you have any questions. I am not liable for any damages or negative consequences resulting from any action by any persons reading or following the information on this site.


This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.

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