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Struggling with an ACL injury is like hitting a roadblock. This is particularly the case if you've never experienced an injury before.

But what if I told you there's a way to bounce back faster and stronger than ever? Let me share my journey and the secrets to improve your ACL rehab process.

Before diving into these strategies, let's return to a time when every step felt like a battle.

I know the frustration of knee injury firsthand – the pain, the setbacks, the doubts creeping in. But I refused to let my injury define me, and that mindset shift was the catalyst for my transformation.

Picture this: from rugby player to standing on the sidelines.

Losing my identity and a big part of who I was. That's the impact that a major injury can have on you. But with the right systems in place, it is possible to get back to what you love.

First, let's debunk the myth of resting your way to recovery. Yes, rest is essential, but it doesn't mean becoming sedentary.

Embrace what you CAN do. You're not 100% injured, after all, you're partly injured. Your identity can shift if you ignore this. Set new goals aside from rehab, and challenge yourself to keep progressing.

Strength training is the cornerstone of ACL rehab. But it's not about lifting like a bodybuilder. It's about targeted exercises that rebuild your knee's stability and strength. Think leg press, hamstring bridges and balance drills. The building blocks of your comeback. Plus, exercises that you can push yourself with - ski erg, assault bike, upper body strength work.

Now, let's talk about the forgotten factor – your mindset. Mental resilience is as important as physical strength. Start by visualising your success. Outline the key milestones on your journey. Set yourself rewards for achieving them. Your mind can move mountains on the road to recovery.

Nutrition plays a crucial role in healing your body from the inside out. Say goodbye to inflammatory foods and hello to healing fuel. Consume anti-inflammatory foods like turmeric, salmon, and leafy greens. This will help fuel your recovery journey. Don't forget to consume enough energy during rehab, as your body is in a state of repair!

Patience is a virtue, especially when it comes to ACL rehab. Rome wasn't built in a day, and neither is your rehab. Celebrate every small victory along the way. And remember that setbacks are detours on the road to success. If you can plan for setbacks, you'll manage your expectations better. And know what to do when they pop up.

Finally, remember to listen to your body. It's your best guide on this journey. Pay attention to pain signals and adjust your workouts. Never push through the pain. Your body knows what it needs – trust it. It's normal for there to be some pain and obstacles during your rehab. Make sure that you observe these.

In a nutshell, ACL rehab is about more than just physical exercises. It's a holistic approach to healing the mind, body, and spirit. Embrace these 6 steps, and watch yourself defy the odds. And get back to what you love. You've got this!

Next Steps:

Watch our free ACL masterclass to discover our 3 step system for getting you back to sport post ACL.

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