The Top 5 Lessons I Learned from My ACL Recovery (That Changed My Life)
This blog is based on a video from my YouTube channel. If you prefer to watch that, click here.
Three years ago, I was lying on a volleyball court, crying, convinced my athletic life was over.
I'd just torn my ACL in a freak collision at the net. The pop was unmistakable. The pain was excruciating. But worse than the physical pain was the immediate thought: This is it. I'm done.
Today, I can honestly say that ACL injury was one of the best things that ever happened to me.
I know that sounds insane. Maybe even offensive if you're currently in the thick of recovery, feeling like you'll never be the same again. But hear me out.
The physical recovery from ACL surgery is well-documented. You know the timeline: 6-9 months to return to sport, 12 months to feel "normal," years of maintenance and prehab to prevent re-injury. There are protocols, exercises, benchmarks - a clear roadmap.
But what nobody tells you about are the mental and emotional lessons that come with that journey. The ones that change not just how you move, but how you show up in your life.
In this post, I'm sharing the five most important lessons my ACL recovery taught me. These aren't tips about quad strengthening or when to progress to running (though I have plenty of content about that).
These are the deeper truths - about resilience, identity, vulnerability, and what it really means to come back stronger.
If you're currently going through an injury, or you're stuck in that dark place wondering if you'll ever feel normal again - this one's for you.
Lesson 1: The Dark Times Don't Last Forever (And Here's How to Get Through Them)
The Hardest Question I Asked Myself Every Day
When you go through an injury that not only pulls you away from the sports you love, but fundamentally changes your independence - how you shower, how you get dressed, how you move through your day - it can feel like you're trapped in a nightmare that won't end.
I asked myself the same questions multiple times a day, every single day, for six months:
"Am I ever going to play volleyball again?"
"Will I be able to walk without pain?"
"Run? Hike? Feel NORMAL?"
And here's what nobody tells you when you're in it - that dread, that worry, that completely hopeless feeling? It doesn't last forever.
I know you might not believe me right now. When you're three weeks post-op and can barely straighten your leg, when you're six months out and still can't cut or pivot without fear, when you're a year out and still experiencing pain - it's nearly impossible to imagine feeling whole again.
But you do heal. Sometimes it takes longer than you want. Sometimes you have to adapt your methods, try new approaches, seek additional support. But you keep moving forward.
The Strategy That Actually Helped: Give Yourself Something to Look Forward To
But I'm not just going to tell you "it gets better" and leave you hanging. I'm going to tell you what actually helped me survive those dark months:
Give yourself something to look forward to.
Five months after my surgery, I had two huge things on the calendar: my wedding, and a hiking trip in the Appalachians.
Having that trip - knowing I had this goal to work toward - gave my recovery PURPOSE. Every time I wanted to skip physical therapy or felt sorry for myself, I'd picture myself on that trail. And that pulled me forward.
The research backs this up, by the way. Studies on goal-setting in rehabilitation show that patients with concrete future goals demonstrate better adherence to physical therapy protocols and report higher satisfaction with their recovery outcomes.
Being out in nature IS healing. And feeling physically capable of hiking after everything my body had been through? That was a WIN that reminded me: Yeah, I'm going to be okay.
Pro Tip: It doesn't have to be a major trip or event. Pick something - a 5K race, a weekend camping trip, a local hiking challenge, even a specific volleyball tournament or basketball game you want to attend. Put it on the calendar. Work toward it. Let it pull you forward when motivation fails.
This principle is so important to me that I'm actually leading a group adventure trip to Peru this August - hiking Machu Picchu, exploring the Sacred Valley. If you're looking for an active challenge to work toward, I'd love to have you join us.
Building Evidence for Future Resilience
Here's the powerful part that extends beyond this injury:
The next time a major setback comes along - another injury, a career challenge, a personal crisis - and that same question pops up: "Am I ever going to feel normal again?"
You'll remember: Yes. I've felt this way before. I set a goal, I worked toward it, and I was okay again. And I'll be okay again.
That's the gift. Not the injury itself - but the evidence you've built in yourself that you CAN come back from hard things.
Lesson 2: Learn to Listen to Your Body's Warning Signals (Before They Become Problems)
The Push-Through Mentality That Failed Me
Before my injury, I was that person who pushed through everything.
Tired? Push through. Sore? Push through. Body saying "hey, maybe ease up"? Ignore it and push harder.
Yeah, that didn't work out great for me.
This is a particularly American athletic trait, I think. We celebrate the athlete who plays through pain, who ignores their body's signals, who pushes until something breaks. We call it "grit" and "mental toughness."
But there's a difference between productive discomfort and destructive damage. And I hadn't learned to distinguish between the two.
What "Listening to Your Body" Actually Means
Now, if I'm feeling burnt out, I take it easy that last game. Or I choose to walk instead of lift that day.
And here's what I've learned: That doesn't make me less of an athlete. If anything, it helps me STAY an athlete for longer in my life.
I still have some knee issues from time to time - my Hoffa's fat pad gets angry if I increase my workload too quickly. But now I know how to catch it early and ease off before it becomes a major problem requiring rest and rehab.
I've learned to balance that fine line between pushing yourself and recovering. And honestly? That's made me perform better than when I was just going 100% all the time without listening.
Practical Warning Signals to Actually Heed
Here are the signals I've learned to respect:
Physical:
Sharp pain (vs. muscle burn/fatigue)
Swelling that doesn't resolve with normal recovery
Compensation patterns (favoring one side)
Persistent stiffness or reduced range of motion
Sleep disruption from pain
Mental/Emotional:
Dreading workouts you normally enjoy
Irritability or mood changes
Declining performance despite consistent effort
Loss of motivation
Workout anxiety or fear
Recovery:
Elevated resting heart rate
Poor sleep quality
Prolonged muscle soreness (72+ hours)
Decreased appetite
Frequent illness
Your body is not your enemy. It's giving you information. The question is: are you listening?
For more on managing training load and recovery, check out my post on how to use WHOOP data for injury prevention.
Lesson 3: Being an Athlete is a Mindset (Not Just What Sport You Play)
When Your Athletic Identity Gets Challenged
This lesson was HARD for me to accept.
I associated being an athlete with playing volleyball, running, competing. When I couldn't do those things, I felt like I'd lost my identity. Who was I if I wasn't a volleyball player? What was I without my sport?
But here's what I figured out through countless hours of physical therapy and rehab:
An athlete is someone who loves to push their physical and mental boundaries in pursuit of getting better. Period.
And guess what? Physical therapy? Rehab? That's PART of that pursuit for any athlete at any level.
How You Show Up to PT Matters
How you show up to your physical therapy - the attention you pay to technique, the effort you bring, the mental game you play with yourself - that's athletic.
Athletes rise to the occasion, ESPECIALLY when things are hard. They:
Dig in when others quit
Get 1% better each day
Study their form on the smallest movements because they know details matter
Embrace the boring, unsexy work that compounds over time
Show up consistently even when progress feels invisible
That dedication? That's not in your volleyball shoes or your running watch. It's in your heart.
Redefining Athletic Performance During Recovery
Some of the most athletic performances I've witnessed weren't on competitive courts or fields. They were in physical therapy clinics:
The basketball player learning to walk again after a patella tendon rupture
The runner mastering single-leg stability for the thousandth time
The weekend warrior showing up at 6am for PT before work, day after day, month after month
So yeah, you might not be playing your sport right now. But if you're showing up to your rehab, if you're doing the unglamorous work, if you're staying in the fight?
You're still an athlete. Don't let anyone - including yourself - tell you different.
Lesson 4: You Are More Than Just an Athlete (And That Makes You Stronger)
The Identity Crisis I Didn't See Coming
Here's lesson two, which might seem like it contradicts lesson three:
You are NOT only an athlete. That's not your only identity.
And this might be the most important thing I learned.
When volleyball was taken away from me, I realized I had put all my eggs in that one basket. My entire identity was wrapped up in being an athlete. So when I couldn't be that? I didn't know who I was.
This is common among athletes at all levels - from professionals whose careers end early to weekend warriors who suddenly can't do their sport. The research on athlete identity and injury shows that athletes with narrow self-concept (those who define themselves primarily through sport) experience more severe psychological distress during injury and longer recovery times.
The Unexpected Benefits of Forced Stillness
But recovery forced me to slow down. And in that stillness, I got in touch with other parts of myself I'd neglected:
Creative pursuits: I spent time cooking - actually enjoying it instead of just fueling. I painted. I played music again.
New skills: I learned how to create content and build this entire platform you're reading right now. My injury directly led to my coaching business, which has allowed me to help hundreds of people optimize their health.
Relationships: I nurtured connections with friends and family instead of always prioritizing training and games. I became a better partner because I had time and emotional capacity to invest in my relationship.
Other forms of movement: I discovered I actually love hiking and walking in nature more than I realized. I explored yoga and mobility work I'd always dismissed.
The Resilience That Comes From Multiple Identities
Here's what I want you to hear: Your sport is important. Your athletic identity is real and valid. But you are more than that.
And when you develop other parts of yourself? It actually makes you a better athlete because:
You have other sources of meaning - performance slumps don't devastate you
You have other ways to feel fulfilled - reducing sport-related anxiety
You have other identities to lean on - when the athletic part is challenged
You become more balanced - reducing burnout and overtraining
You become more resilient. More balanced. More whole.
The athletes who sustain long careers aren't the ones who sacrifice everything for their sport. They're the ones who maintain rich, multifaceted lives that support and enhance their athletic pursuits.
Lesson 5: Learn to Ask for What You Need (The Most Important Skill)
The American Myth of Self-Sufficiency
We live in a very individualistic society here in the US. We celebrate the person who pulled themselves up by their bootstraps and became the self-made billionaire. We idolize independence and self-sufficiency.
Except that's never how it actually works.
That's how we like to tell the story. But every successful person who's humble and well-adjusted will tell you the truth: they couldn't have done it alone.
Same with successful athletes. Behind every championship, every comeback, every peak performance - there was a mentor. A supportive spouse. A parent who drove them to practice. A team behind the scenes helping to support them.
We are not BUILT to do things alone.
The Physical AND Emotional Support I Needed
Recovering from an injury is the same.
There were so many times I needed help:
Physical needs:
Showering without falling
Reaching something on a high shelf
Getting dressed
Preparing meals
Icing and elevating my knee
Getting to PT appointments
Mental/Emotional needs:
Talking through my fears about re-injury
Processing my insecurities about losing athleticism
Managing the depression that comes with forced inactivity
Celebrating small wins when I felt discouraged
Having someone remind me I was making progress when I couldn't see it
Learning how to ASK for that support - to actually say "I need help" without shame or apology - not only made my ACL recovery so much better.
It's become a skill I lean on in building my business. In my marriage. In my friendships. In every area of my life.
From Weakness to Strategy: Reframing "Asking for Help"
Asking for help isn't weakness. It's:
✅ Strategy - leveraging resources efficiently
✅ Self-awareness - understanding your limitations
✅ Wisdom - recognizing you're not supposed to carry everything alone
✅ Strength - being vulnerable enough to admit you need support
✅ Leadership - modeling healthy interdependence for others
How to Actually Ask for What You Need
If you're currently in the middle of recovery and trying to tough it out alone, here's your action plan:
1. Reach out to your support system
Tell your partner/family specifically what you need (not "I need help" but "Can you help me with X at Y time?")
Be direct about physical and emotional needs
2. Communicate with your medical team
Tell your PT when something isn't working
Speak up when pain doesn't feel "normal"
Ask questions until you understand your treatment plan
3. Find your community
Join online support groups (The ACL Club was invaluable for me)
Connect with others who've been through it
Share your story - vulnerability creates connection
4. Consider professional support
Physical therapist who specializes in your injury
Sports psychologist for mental/emotional aspects
Health coach for holistic recovery approach (like what I offer)
The people who come back strongest from ACL surgery aren't the ones who did it alone.
They're the ones who were brave enough to ask for help.
How These Lessons Apply Beyond ACL Recovery
Here's what makes these lessons so powerful: they transcend the specific injury.
Three years after my ACL surgery, I use these principles every single day:
In my business: I've learned to ask for help instead of burning out trying to do everything myself. I hire people, I delegate, I collaborate.
In my relationships: I communicate my needs clearly instead of expecting people to read my mind. I'm vulnerable about my struggles instead of pretending I have it all together.
In my training: I listen to my body's signals and adjust accordingly. I'm still athletic, still competitive - but smarter about sustainability.
In hard times: When challenges arise, I remember: I've been through hard things before. I know how to set goals, ask for support, and keep moving forward.
The injury didn't ruin my life. It taught me how to live better.
Your Recovery Is a Journey, Not Just a Destination
If you're going through an injury right now - whether it's ACL-related or something else - I know it's hard. I know it feels endless. I know you're wondering if you'll ever feel normal again.
But I promise you: you will come out the other side.
And if you show up for the process, listen to your body, maintain your athletic mindset while exploring other parts of yourself, and ask for the support you need?
You'll come out stronger than you were before.
Not just physically stronger (though hopefully that too). But mentally, emotionally, spiritually stronger. More resilient. More self-aware. More whole.
Resources to Support Your Recovery Journey
Looking for Personalized Support?
I work one-on-one with athletes and active individuals to create recovery and performance programs that fit your life, your goals, and your unique situation.
We'll talk about:
Where you are in your recovery
Where you want to go
Whether personalized coaching is right for you
No pressure, no sales pitch - just an honest conversation
Want an Adventure to Work Toward?
Remember the lesson about giving yourself something to look forward to?
I'm leading a group adventure trip to Peru in August 2026 - hiking Machu Picchu, exploring the Sacred Valley, challenging ourselves physically in one of the most beautiful places on earth.
If you're looking for a goal to pull you through recovery (or just an amazing active vacation), I'd love to have you join us.
Frequently Asked Questions About ACL Recovery
How long does ACL recovery actually take?
The physical timeline is typically 6-9 months to return to sport, with 12+ months to feel fully "normal." But mental and emotional recovery can take longer. Give yourself grace and focus on the process, not just the timeline.
What's the most important thing I can do for my ACL recovery?
Show up to physical therapy consistently. More than any single exercise or protocol, consistency with your PT plan determines outcomes. And don't neglect the mental/emotional aspects - they're equally important.
How do I know if my pain is normal or a sign of complications?
Sharp pain, sudden changes, pain that doesn't improve with rest, or pain that prevents you from doing prescribed exercises - these warrant discussion with your PT or surgeon. Trust your gut. You know your body better than anyone.
Will I ever feel 100% the same as before my injury?
Probably not exactly the same - but many people report feeling stronger, more aware, and more resilient after recovery. Your knee mechanically changed, but that doesn't mean you can't achieve full function and return to sport.
What if I'm struggling mentally with my recovery?
This is incredibly common. Consider working with a sports psychologist, joining support groups like The ACL Club, and being honest with your medical team about your mental health. Mental struggle during recovery is not weakness - it's normal and addressable.
How can I maintain my athletic identity during recovery?
Redefine what "athlete" means (see Lesson 3 above). Your dedication to rehab, your attention to detail in PT exercises, your mental toughness through setbacks - these are all athletic pursuits. You're still an athlete, just in a different arena temporarily.
Share Your Story
What's been the biggest lesson YOUR injury has taught you?
I read every comment and would love to hear your story. Share in the comments below - your experience might be exactly what someone else needs to hear today.
