Part of the job of a rehab professional is to do everything we can to help you reduce the risk of being injured again. There’s a lot of work that goes into rehab, so we should do everything we can to reduce the risk of re-injury. One injury that we work with extensively at base is the ACL (anterior cruciate ligament) injury.
Generally those who compete in sports that involve jumping, pivoting and sudden change of direction are at risk for ACL injuries. When these happen generally there will be an initial surgery and/or rehab, but we still have the risk of getting hurt again.
How likely is this though? Research shows that re-injury rates can range from 3% to 30% depending on a bunch of factors outside of our control including age, sex, and the graft taken (1). However there are a few things that we can control, including our activity levels and your rehab protocol (and how well you stick with it).
A number of studies have suggested that rehab plays a critical role in reducing the risk of re-injury. These programs should have the goal of returning the knee to normal function by improving strength, power and flexibility and improving our control over the muscles and movements around the joint. One study in particular showed that a program including all of the components of our protocol here at base could reduce re-injury risk by up to 50% (2).
Here are the 3 most commonly overlooked ways to manage an injury:
Neuromuscular retraining
This is essentially retraining the movements involved in balancing, walking, running, jumping, ect. Following an injury with a lengthy rehab process like an ACL, it is important that we re-learn how to move in a way that is going to facilitate performance and reduce pain.
Rest and recovery
We often focus on what we need to do but especially early on in rehab we need to focus on reducing pain and inflammation, restoring range of motion and building the strength of the muscles around the knee. None of this can happen if we don’t allow for proper rest and recovery.
Program progression
As the knee heals and we build strength, our rehab program needs to move to more advanced exercises and more functional activities. If we don’t do this and just expect life to sort it out, we are setting ourselves up for failure
So what now?
Essentially, there are a bunch of different factors that go into making sure that we are safe to return to regular activity after a major injury such as an ACL. Some of these are out of our control, but what is in your control is the healthcare professional you choose and what you pay attention to along with them in the rehab process. Focussing on things like what we spoke about here is important and if you feel like you’re not getting it you should ask.
Whether it’s an ACL, and ankle, or general back pain, make sure you understand why you are doing what you’re doing.
I you’ve recently done an ACL or are want to make sure you’re ready to go back to the activity you love, check out more information about our ACL Program HERE or book an appointment today to see one of our rehab team!
References:
Ardern CL, Webster KE, Taylor NF, Feller JA. Return to sport following anterior cruciate ligament reconstruction surgery: a systematic review and meta-analysis of the state of play. Br J Sports Med. 2011 Jun;45(7):596-606.
Lai CC, Ardern CL, Feller JA, Webster KE. Eighty-three per cent of elite athletes return to preinjury sport after anterior cruciate ligament reconstruction: a systematic review with meta-analysis of return to sport rates, graft rupture rates and performance outcomes. Br J Sports Med. 2018 May;52(10):128-138.