When injuries happen, they can have a definite impact on your training and fitness. Many people have questions on how to recover from injury. In my case, I was sidelined by an ACL tear and currently in rehab. With the right plan, you can return to triathlon training. Follow along with me the next few months as I work to get back in shape for IRONMAN 70.3 Florida. I’m currently eight weeks post-surgery and I’ve just been cleared to swim and cycle on a stationary bike/trainer.
Since surgery, I have been seeing a physical therapist twice a week and knee flexibility and strength is improving. I’m expecting to be able to start jogging in the next 3-4 weeks. In the meantime, I’ll continue with home exercises, PT, light swimming, and light cycling.
Prioritize Rehabilitation
- Restore knee flexibility and strength.
- Follow your physical therapist’s plan.
- Train balance to prevent future injuries.
- Start with low-impact exercises like cycling and swimming.
Ease Into Swimming
- Use a pull buoy if kicking causes discomfort.
- Avoid breaststroke to reduce knee stress.
- Increase swim distance gradually.
Gradually Reintroduce Cycling
- Start on a stationary bike with low resistance.
- Ride on flat roads before tackling hills.
- Maintain a high cadence (85–100 RPM) to ease knee strain.
Return to Running with Caution
- Begin with walk-run intervals.
- Run on soft surfaces to reduce impact.
- Wear shoes that provide proper support.
- Stop if you feel pain or swelling.
Strength and Mobility Training
- Strengthen your core and hips for better stability.
- Perform single-leg exercises to improve balance.
- Stretch and use a foam roller to prevent tightness.
Mental Resilience and Goal Setting
- Set small, achievable goals.
- Track your progress and celebrate improvements.
- Connect with other athletes for motivation.
Know When to Push and When to Rest
- Listen to your body’s signals.
- Rest when needed to avoid setbacks.
- Consult professionals before increasing intensity.
Stay consistent, focus on progress, and trust the recovery process. If you are facing an injury and recovery, don’t let it get you down. Join me by following the steps above and you’ll be back at the starting line soon!
