5 Years After ACL Surgery: What Finally Helped My Knee Feel “Normal”
This blog is based on a video from my YouTube channel. If you prefer to watch that, click here.
It’s officially been five years since my ACL surgery—and honestly, that still feels wild to say. It’s been a long, winding journey through rehab, setbacks, and breakthroughs, and if you’ve been following since my early videos, thank you. This community has kept me going.
Now, at the five-year mark, I can confidently say: my knee feels the best it has since surgery. Not perfect (because let’s be real—surgical knees rarely feel 100% like the original), but about 99.5%. I rarely think about it anymore. If you're in the early stages and wondering if your knee will ever feel "normal" again: it can get close. Really close.
In this post, I’m breaking down what actually moved the needle for me this past year—physically, nutritionally, and mentally.
1. Sports-Specific Training Changed Everything
I had been strength training consistently, mixing elements from ATG and my Ladder programming. But something was still missing—that last 3-5% of athleticism and confidence.
So I made a shift: sports-specific programming. I started working with Coach Cece through Greg Hershg’s volleyball training programs, and it was a game-changer. We focused on:
Explosive plyometrics
Triphasic loading
Load management tailored to jumping and lateral movements
Takeaway: If you’re an athlete recovering from an ACL injury, find a coach or program that speaks your sport’s language. Generic strength plans only take you so far.
2. I Got Serious About Protein & Nutrition
I’ve always been mindful about eating well, but this past year I tracked macros meticulously, used a food scale, and prioritized protein like never before.
Why?
Because high-protein intake supports:
Muscle repair and growth
Joint stability
Recovery from high-impact training
I leaned heavily on whole foods like chicken, shrimp, edamame, and salmon. But let’s be real—it’s hard to hit protein goals every single day. That’s where protein snacks and supplements became crucial.
Big shoutout to Prozis (code: victorious10)—their protein bars, cookies, waffles, and crunchy puffies made it easy and actually enjoyable to stay consistent.
3. Red Light Therapy for Joint Recovery
New this year: I added infrared and red light therapy using a targeted wrap. After harder training sessions or flare-ups, a 20-minute session daily for a few days worked wonders for reducing inflammation and discomfort.
Just be sure to choose a therapeutic-grade device—not all red light products are created equal. (If you want a deep dive, I have a whole video on photobiomodulation here).
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4. Sleep Hygiene = The Hidden Key
You can train and eat like a pro, but if you’re not sleeping deeply and consistently, your body can’t rebuild.
This year, I took my sleep routine to the next level:
No phone after 9:30 PM (kept it in another room)
Reading before bed to unwind
Waking up at the same time daily—even on weekends
Deep sleep is when tissue regeneration happens. And honestly, my knee and energy levels reflect that commitment.
5. The Setbacks That Still Taught Me Something
Was this year setback-free? Not quite. I battled some Achilles tendinitis and low back discomfort, likely connected to long-term compensations from the ACL injury. But because my overall recovery strategy was so dialed in, those flare-ups resolved quickly.
Pro tip: If old injuries start to affect new areas, zoom out. Look at movement patterns, posture, nutrition, and recovery habits.
6. Don’t Go It Alone
The biggest mindset shift I made this year? Asking for help.
Even as a coach in the health and fitness space, it was humbling (but necessary) to bring in outside support—whether from a sport-specific coach, PT, or movement expert. You can’t rehab in a vacuum. Fresh eyes spot things we miss.
Final Thoughts: ACL Recovery Takes Time (But It Gets Better)
To anyone early in their ACL journey feeling discouraged—you are not behind. This is a marathon, not a sprint. You can absolutely return to your sport, move confidently again, and feel like yourself. But it may take longer than the internet says.
At year five, I feel stronger, smarter, and more resilient—not just physically, but mentally. And I hope that offers you a glimpse of what’s possible.
Drop a comment if you’re navigating your own recovery—I’d love to hear where you're at and connect you with the right support if I can.
Stay strong. Stay patient. And don’t forget—you’ve got this.
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