“I Just Tore My ACL — What Do I Do Now?”
🕒 Read time: 5 minutes
First of all, I’m really sorry this happened.
You're allowed to grieve. To be sad. To sit in shock for a minute and wonder what now? But before the spiral takes hold—before you start Googling 500 different things and bracing for the worst—just take a breath and hear me out.
You are not alone.
I’ve been exactly where you are. I tore my ACL, MCL, LCL, PCL, medial and lateral meniscus—and added a tibial fracture on top, just for flair. If that sounds familiar, shoot me an email. We’ll start a Go Big or Go Home club.
But seriously: I know what it feels like to be confused, angry, scared, and alone—and how overwhelming those first few days can be. That’s why I’m writing this.
Right now, you're being called into something bigger than your old routine.
You might not see it yet, and that’s okay. You don’t need to. Just know this: from now until you do, you're in character-building mode.
And no—that ACL did not define you. Your identity is not wrapped up in a single ligament. You’re still you. A little banged up, yes. But you’re still whole.
To help you stay grounded, I made a free ACL checklist—something I wish I had back when I was navigating this myself. Download it. Print it. Keep it by your bedside or in your bag. Think of it as a little lifeline from someone who's been through it and came out stronger.
I’ve got you.
What to Do in the First 24 Hours After Tearing Your ACL
Let’s talk about the first 24 hours. This is when everything feels like a blur—your knee is swelling, your mind is spiraling, and Google is feeding you 15 different opinions that all contradict each other.
So here’s the truth, from a clinician who has also been there:
1. Yes, You Should Walk—If You Can.
Contrary to what some outdated articles might say, you should absolutely be trying to walk (safely) as soon as possible.
Walking helps reduce swelling, keeps the joint moving, and maintains some level of proprioception (your brain’s ability to sense your body in space).
You’re not going to be doing laps, but don’t baby the leg to the point of complete shutdown. Use crutches if needed, but try to keep the leg in motion—gently and intentionally. Movement is medicine.
2. Start Swelling Management Immediately
Swelling is going to happen. That’s normal. But your job is to manage it, not eliminate it.
Start with:
Compression: Ace wrap or compression sleeve—snug but not cutting off circulation.
Elevation: Above heart level when resting.
Gentle Movement: Ankle pumps, quad squeezes, and small-range bending of the knee can help keep fluid from pooling.
Avoid icing for extended periods—it can numb the joint and delay healing if overused. Use it as a short-term tool for pain, not a crutch. Good rule of thumb: let the joint go through CBAN. Coldness, burning, aching, and once it reaches numbness it is time to take off the ice.
3. Start Taking Notes
You’re about to be bombarded with appointments, questions, and a swirl of decisions. Create a running note in your phone:
When the injury happened
What you were doing when it occurred
What it felt/sounded like (pop? shift? buckle?)
What swelled first
When you first walked, stood, or straightened it
This information will help any surgeon, physical therapist, or provider get a clearer picture fast.
4. Don’t Spiral into the Unknown
You don't need to figure out whether you're having surgery today. You don’t need to research graft types or compare return-to-sport timelines.
All you need to do is stabilize and stay present.
Breathe.
Move.
Hydrate.
Rest, but not too long.
Bookmark this moment in your calendar. This is where it all starts—your rebuild, your comeback, your character arc. And you don’t need to rush it. But you do need to take that first intentional step.
My ACL clubbies: you guys rock! Here’s to loving our new knees!
This post was crafted with extra love and honestly, I might come back and add on to it.
You can do this.
- Dr. Clara
