ACL Rehab: Week 3 — Bruises, Bone Grafts & Big Goals 🦵🔥
- Michael Calderaro-Tracey
- Apr 22
- 6 min read
If ACL rehab were a Netflix series, Week 3 would be that episode where the chaos settles, the plot thickens, and the main character (me) starts to remember what life felt like before their knee became a full‑time job.
And yes — this isn’t my first ACL reconstruction. But this is my first one with a bone graft, which adds a certain… flavour. A deeper ache. A slower burn. A reminder that the body is both resilient and occasionally dramatic.
But here we are. Week 3. Progress is happening. And the long‑term goal — competing in a Hyrox event at the end of this 12‑month rebuild — is the lighthouse keeping me pointed in the right direction.
🧊 Swelling Down, Colours Up
The swelling is finally easing off. Not gone — let’s not get ahead of ourselves — but definitely shrinking.
The knee is starting to look less like a balloon animal and more like an actual joint again.
Meanwhile, my ankle is still rocking some spectacular bruising. We’re talking deep purples, storm‑cloud blues, and that yellow‑green shade that only appears when your body is trying to say, “I’m healing, but also… look at this masterpiece.”
A neighbour actually stopped me mid‑walk this week and asked if I’d been hit by a paintball gun. Nope. Just another day in ACL rehab with a bone graft.
🧠 Brain Fog: Gone. Finally.
One of the underrated parts of early rehab is the mental haze — the combination of anaesthetic residue, disrupted sleep, pain meds, and the general shock of having your knee rebuilt.
This week, the fog lifted. I can think clearly again. I can hold conversations without drifting off mid‑sentence. I can remember what day it is.
It’s amazing how much more manageable rehab feels when your brain decides to rejoin the party.
😴 Sleeping Like a Human Again
No more fortress of pillows between my legs. No more waking up every 45 minutes to adjust. No more negotiating with gravity.
I’m sleeping. Properly. Deeply. And when you’re rebuilding a knee — especially one that’s been reconstructed before — sleep is the closest thing to a legal performance enhancer.
🩹 NHS Nurses: The Real MVPs
My wounds have been tended to by an incredible team of NHS nurses who deserve their own section in every rehab blog.
They’re efficient. They’re reassuring. They’ve seen every type of incision, bruise, and swelling imaginable — and still treat you like your recovery matters.
There’s something grounding about being cared for by people who genuinely want you to heal. It’s a reminder that rehab isn’t just physical; it’s relational. You’re not doing this alone.
🚶♂️ Walking: The Most Underrated Medicine
Every day, I get outside for a walk — even if it’s just around the block.
Fresh air. Sunlight. A chance to practise gait without looking like I’m auditioning for The Walking Dead.
Walking has become my daily reset button. It’s not glamorous, but it’s essential.
For anyone dealing with injury or chronic pain: Movement is rarely the enemy. It’s usually the guide.
🦵 Mobility & Flexion: Small Wins, Big Impact
The knee is bending more. Straightening more. Complaining slightly less.
I’m officially down to one crutch, which feels like graduating from “hobbling tripod” to “slightly lopsided human.” There’s something empowering about freeing up one hand again — even if the other hand is still gripping a mobility aid like a loyal sidekick.
These small wins matter. They’re the stepping stones that eventually lead to running, jumping, and — in my case — competing.
💪 Upper Body Training Incoming
This week marks the point where I can start adding some upper‑body exercises at home. Nothing wild. No ego lifting. Just enough to feel like I’m training again rather than simply healing.
Push‑pull‑core. Bands. Light dumbbells. Controlled movements. Intentional reps.
It’s not about chasing numbers. It’s about reconnecting with the identity of being someone who trains — not just someone who rehabs.
And in about two weeks, if everything continues trending upward, I’ll be back in the gym. Carefully. Thoughtfully. But back.
☕ Recovery Rituals: Coffee, Collagen & Other Small Daily Wins
One thing I’ve learned from previous ACL rehabs is that recovery isn’t just about exercises and physio sessions — it’s also about the small daily rituals that make you feel like you’re contributing to the process.
This time around, especially with the bone graft in the mix, I’ve added a few things into my routine that seem to support how I feel day‑to‑day. This isn’t nutritional advice — just what works for me.
☕ Collagen + MCT Oil in the Morning Coffee
My morning coffee has turned into a bit of a recovery cocktail. I’ve been adding collagen and MCT oil — partly because it makes the coffee feel like rocket fuel, and partly because collagen is associated with joint and connective tissue support. Whether it’s placebo or physiology, it feels like I’m giving my body something useful as it rebuilds.
The MCT oil? That’s more for sustained energy and mental clarity — and given the brain fog of Week 1, I’ll take all the clarity I can get.
💊 Magnesium + Calcium Supplement
I’ve also added a magnesium and calcium supplement into the routine. Magnesium seems to help with muscle relaxation and sleep quality, and calcium feels relevant when you’ve had a bone graft and want everything healing as efficiently as possible.
🍵 Turmeric & Cinnamon Tea for Inflammation
In the evenings, I’ve been drinking turmeric and cinnamon tea. It’s warm, calming, and both ingredients are commonly associated with anti‑inflammatory properties. Whether it’s science or ritual, it feels like a small act of support for my body — and rehab is full of small acts that add up.
These little routines don’t replace the hard work of physio, walking, or strength training — but they make me feel like I’m contributing to the recovery process in more ways than one. And sometimes, that feeling alone is worth it.
🏋️♂️ The Hyrox Goal: Why This All Matters
Here’s the real anchor in this whole process:
I want to compete in a Hyrox event at the end of my 12‑month rehab.
That goal is doing a lot of heavy lifting right now.
It’s the reason I’m consistent with physio. It’s the reason I’m walking every day. It’s the reason I’m not rushing, but also not slacking. It’s the reason I’m treating this rehab like a training block, not a setback.
And when you break it down, every rehab milestone links to a Hyrox movement:
🚶♂️ Walking → Running
🦵 Flexion → Lunges
💪 Upper body → Sled push/pull
🧘 Stability → Wall balls
🫁 Daily movement → Engine building
Hyrox isn’t just a goal — it’s a roadmap.
🧩 Not My First ACL — But Definitely My Most Educational
Having been through ACL reconstruction before, I came into this one with a certain level of experience — the kind you only get from living it.
But the bone graft adds a new dimension. A deeper ache. A different healing timeline. A reminder that the body is both adaptable and stubborn.
This isn’t a repeat. It’s a new chapter. A harder one in some ways, but also one I’m more mentally prepared for.
Experience doesn’t make rehab easier. It makes it clearer.
📊 Before vs Now: The Contrast That Keeps Me Going
Week 1:
Couldn’t lift the leg
Brain fog for days
Sleep was chaos
Two crutches
Swelling everywhere
Pain meds on rotation
Week 3:
One crutch
Clear head
Sleeping normally
Walking daily
Swelling down
Mobility improving
Bruising… still dramatic, but healing
Progress isn’t loud. It’s subtle. It’s steady. It’s sometimes slightly bruised. But it’s happening.
💡 What I Learned This Week
Patience is a skill, not a personality trait
Movement is medicine
Progress is rarely dramatic
Sleep is underrated
Rehab is training, not punishment
Your body remembers how to heal — even when you doubt it
💼 A Word to the 35–55 Professionals Reading This
If you’re in that stage of life where you’re still active but your body occasionally sends you “We need to talk” messages… this is for you.
You don’t need to train like you did at 25. You don’t need to chase PBs every week. You don’t need to be the strongest or the fastest.
You just need to move. To stay strong enough to live the life you want. To stay mobile enough to enjoy the things you love. To stay pain‑free enough to feel like yourself.
Injury can feel like a setback, but it’s often a recalibration. A reminder that your body is still adaptable. Still capable. Still worth investing in.
📌 Week 3 Summary
🧊 Swelling down
🎨 Bruising still looking like abstract art
🧠 Brain fog gone
😴 Sleeping normally again
🩹 NHS nurses = absolute heroes
🚶♂️ Daily walks helping massively
🦵 Mobility & flexion improving
🩼 Down to one crutch
💪 Upper‑body training starting
☕ Collagen + MCT morning ritual
💊 Magnesium + calcium supporting recovery
🍵 Turmeric & cinnamon tea for inflammation
🏋️♂️ Gym return in sight
🎯 Hyrox goal keeping me focused
🦴 First ACL with a bone graft — a different beast, but manageable
If my rehab journey resonates with you — the setbacks, the small wins, the desire to feel like “you” again — then you’ll love what’s inside the Movement Mastery Programme. It’s built for real people with real lives, real responsibilities, and real bodies that sometimes need a bit of guidance.
👉 Tap here to explore the programme and find your way back to pain‑free, powerful movement.
Comments