How My Story Led Me to Help You:Turning Setbacks to Strength

SURGERY #1: 7/12/12: Right knee ACL reconstruction lateral meniscectomy

At 14 years old, I was fully immersed in soccer. As a sophomore in high school, I had earned a spot on the varsity team my freshman year. I also played year-round for Connecticut Football Club (CFC), a premier team that traveled across the country for games and tournaments. Soccer had been a part of my life for as long as I could remember. My sister, just 17 months older than me, was just as dedicated to the sport, which meant our parents spent endless time, energy, and money shuttling us to practices and games—something I definitely didn’t fully appreciate at the time.

I was always a daddy’s girl, so while my dad took me to one location, my mom was with my sister at another. Even though we played for the same club, we were on different premier teams, practicing and competing in separate locations. It was a logistical nightmare for my parents, but they made it work. The one silver lining? Once we were both in high school, at least during the summer and fall, we finally got to play on the same team!

During my freshman year of high school, I became a starter playing center midfield. It was an exciting and successful first season, and I was looking forward to the future of my soccer career. However, during the summer, while playing in a tournament with CFC, I went up for a header and collided with an opposing player, landing awkwardly on my knee. Initially, I went off the field but decided to shake it off and return to play. Shortly after, while sprinting for a breakaway, my knee gave out, and I collapsed. This time, I stayed off the field and checked in with the athletic trainer, who assured me my knee would be fine after some rest that night.

Later that evening, in our hotel room in New Jersey, my knee swelled up almost double its size, and I couldn’t straighten it. We headed to the emergency department, where I was told I had sprained my knee, advised to stay off it for a week, and given crutches. They suggested seeing an orthopedic if it didn’t improve. Unfortunately, it didn’t. The following week, we saw an orthopedic, who performed the Lachman test to check for instability and suspected an ACL tear. He confirmed right away that I had torn my ACL and recommended an MRI for confirmation. Unfortunately, the MRI revealed that not only was my ACL torn, but my lateral meniscus was as well.

Needless to say, it felt like my whole world was crashing down. Soccer had been my life, and in an instant, it was taken away from me. I was completely devastated. If you're a young athlete going through this for the first time, know that your life is far from over—there’s so much more beyond sports that can bring you value and fulfillment. At the time, I questioned if I would ever play again and felt lost, unsure of what I would do if soccer was no longer in my life. But trust me, it gets better. With time, you’ll find new ways to grow, adapt, and discover what truly matters whether or not you play your sport again.

SURGERY #2: 11/12/13: Right knee medial meniscectomy

At 16, my life was still centered around soccer. After recovering from my ACL and lateral meniscus surgery, I made my comeback and returned to the field 12 months later—stronger and more determined than ever. It was my junior year of high school, and my sister, the team captain, was preparing to graduate. I was determined to make this season one to remember, especially before she left. We had an amazing season and made it to our conference playoffs in November. Our first playoff game was on a Friday night, under the lights, at our home field, with a massive crowd from our hometown cheering us on. It was the perfect way to kick off our playoff run with a win.

Of course it was too good to be true, as in the second half I went into a 50/50 tackle and came out of it on the ground. I had felt a bad pain in my knee and knew that I was not going to be playing the rest of the game. I went out and everyone, including myself, was thinking that I had just retorn my ACL. We luckily won the game, but not so lucky for me I went to the orthopedic that week, got an MRI and confirmed the unfortunate news that I would not be playing the rest of the playoff season.

I was terrified I’d miss the rest of my season, especially since it was right around the time when college soccer recruitment was picking up. I questioned everything—whether I’d be ready to play again by spring, the prime recruiting season. The uncertainty weighed heavily on me, and I couldn’t help but wonder if my dreams were slipping away.

On one hand, I tried to stay positive, focusing on the fact that I hadn't re-injured my ACL, but rather torn my meniscus. Still, surgery was inevitable, and I'd be sidelined from soccer once again. I remember feeling incredibly frustrated, asking myself, "What did I do to deserve this?" If you're asking yourself the same thing right now, know that you're not to blame. These things just happen, and no one is at fault. It’s normal to feel lost or uncertain, but remember that setbacks don’t define your worth. The road to recovery may be long, but it’s also a chance for growth—physically and mentally. Keep trusting the process, and know that this moment doesn’t determine your future. You've got this.

The good news? I made it back to the field in late spring and was recruited to play college soccer at Bentley University. It was such a huge sigh of relief, knowing that all the hard work and struggles I’d been through finally paid off. This was the dream I’d been chasing since I was a toddler on the soccer field! Not all dreams are crushed—sometimes, a setback can turn into your greatest comeback yet!

The road wasn’t easy, and I had moments where I doubted if I’d ever be the same player again, but every challenge pushed me to become stronger, both physically and mentally. Looking back, I realize that the obstacles I faced along the way were just stepping stones to something bigger. So, if you’re in the middle of your own journey, remember: setbacks are just opportunities for comebacks, and you are capable of achieving what you once thought impossible! Stay focused, trust the process, and keep moving forward. Your best is yet to come!

SURGERY #3: 5/10/17: Left ankle arthroscopic and medial talar osteochondritis dissecans debridement

At 20 years old, I had just finished my sophomore year of college and had made the difficult decision to step away from soccer due to a history of concussions. Although my knees had remained strong, it was still a challenging time as I was letting go of the sport that had defined me for so long. I had recently started hitting the gym and staying active through intramural sports like volleyball and basketball, trying to find a new sense of community. As a beginner in the gym, I was learning how to use the equipment, but I was also dealing with consistent ankle pain that I couldn’t ignore. After dealing with it for some time, I decided it was finally time to get it checked out.

I was diagnosed with osteochondritis dissecans (OCD) in my ankle joint which is a result of damage to the cartilage and bone in that joint. I had many high ankle sprains throughout my soccer career so had partially attributed it to that as the repeated sprains were causing my ligaments to become stretched and weakened. I had limited mobility, pain when running and instability when working out. If OCD is left untreated the damaged cartilage and bone can lead to further degeneration of the joint and developing osteoarthritis in the ankle which would lead to more pain, stiffness and loss of function. My orthopedic surgeon recommended surgery to prevent the progression of joint damage and preserve the long-term health of my ankle.

Here’s how I think about my surgery: I had two damaged areas, or "potholes," in the bone of my ankle, specifically on the talus. To fix this, the surgeon used bio-cartilage to fill those areas, with the goal being for my bone to integrate the new cartilage and repair the damage. The surgery had an 85% success rate, but unfortunately, I ended up in the 15% where it didn’t work as planned. To this day, I still don’t have full range of motion, and there are times when I feel limited in certain movements. However, I’ve learned that staying proactive with ankle mobilizations and physical therapy exercises is essential for keeping my ankle mobile and preventing it from becoming stiff or locked in place.

Even though I no longer experience pain, the function of my ankle isn't perfect, and it’s something I have to work on constantly. This experience taught me that surgery doesn’t always guarantee the ideal outcome, and you might still face challenges even after undergoing a procedure. But it’s important to embrace the process and stay committed to recovery. This journey has shown me that, while we might not always get exactly what we hope for, the lessons learned and the progress we make along the way can still be incredibly valuable. It’s about managing expectations, staying resilient, and finding new ways to adapt and thrive, even with setbacks.

SURGERY #4: 5/24/21: Left arthroscopy hip with labral repair with femoroplasty capsul repair

At 23 years old, I was coaching CrossFit and training 6-7 days a week—rest days weren’t part of my vocabulary. This was right after COVID, a time when I was pushing my body to the limit—working out twice a day, doing 100 burpees daily, and never taking a break. My body fat percentage dropped, but I was running myself into the ground. Looking back, it wasn’t all that surprising that my hip needed surgery. After experiencing persistent hip pain, I got an MRI on both sides, which revealed cam impingement in both hips.

Cam impingement is a type of hip impingement where the head of the femur (thigh bone) has an irregular shape, causing it to rub against the hip socket (acetabulum). This abnormal movement leads to pain, stiffness, and limited range of motion, often triggered by activities that require bending or rotating the hip. Having played soccer for over 15 years, I suspect it contributed to my condition, and interestingly, my sister developed the same issue and needed the same surgery just two months after me. Over time, cam impingement can cause cartilage damage and increase the risk of developing hip osteoarthritis. In my case, the damage to the cartilage was evident, and on my left side, I also had a torn labrum, which confirmed that surgery was necessary. Treatment may involve physical therapy, anti-inflammatory medications, or surgery in more severe cases.

I had surgery in the summer of 2021 and felt so weird having surgery and not being in a brace or a cast - the first time there was no visible protection to the area from someone looking at me from the outside. Just had some bandages on my hip. This made it very hard for me to not want and push anything too soon.

I thought of this as my first surgery as an "adult" as I was not living with my parents. I still spent the first two weeks at home for the extra support but then once I moved back in with my friend I felt I had more freedom. Not the constant check ins from my parents or sister, which don’t get me wrong, was much appreciated, however felt that I was always being reminded to stay laying down, make sure I am icing my leg and not letting my dog climb on the surgically repaired hip.

One of the biggest lessons I took from this surgery was the importance of finding a win every single day. I wrote most of mine down, and I can’t recommend it enough—it truly helped me get through recovery. Some days, finding a positive feels like a challenge, but wins don’t have to be big.

It could be something as simple as taking your first shower post-op (because let’s be real, going days without one feels awful), putting on a sock by yourself (which, yes, can be ridiculously hard when you’re not supposed to lift your leg), or finally sleeping through the night without discomfort (I know the struggle—adjusting to a new sleep position, elevating your leg on a pillow, or waking up in pain throughout the night is no joke).

That’s why writing these wins down matters. When you look back, you’ll see just how far you’ve come. Over time, those small wins—like getting your first straight leg raise, moving from two crutches to one, or finally ditching them altogether—start to feel huge. Being able to drive again, climb stairs without pain, or even walk normally may seem minor, but they’re massive milestones in your recovery.

The key is to never compare yourself to where you were before surgery. Instead, measure your progress from Day 1 post-op—that’s your new starting point. Track your wins, no matter how small, because they add up to something bigger: real progress and a stronger comeback. And never compare yourself to anyone else! This is your journey, your recovery, and your body. No two people will heal the same way, even if they had the exact same surgery.

Trust your surgeon and physical therapist—they know what’s best for your recovery. If you ever feel like you're not progressing fast enough or that they’re holding you back, there’s probably a good reason. Be patient and stay the course. The last thing you want is to push too hard, too soon, and end up with a setback that keeps you out even longer. Stay focused, trust the process, and give your body the time it needs to come back stronger.

Some wins I had documented from this surgery:

10 days post op was lifting weights for my upper

body

3 weeks later was back coaching at the gym
4 weeks went down to one crutch
6 weeks was without crutches
8 weeks was doing full ROM push ups
2 months was biking outside
3 months was doing RDLs and front squats

with a barbell

4 months was back running
5 months doing burpees and BB squat snatches
6 months was rowing and squatting way

below parallel

6 months back to class and not scaling WODs

Document it ALL - it does matter!!

Oh, and one more thing—after this surgery, my surgeon told me I should never run, row, or squat below parallel again. Well… let’s just say I didn’t exactly follow that advice. But hey, do as I say, not as I do! 😅

That said, I’ve made adjustments. I don’t run as much, and I stay consistent with my hip PT exercises to ensure my joints have the mobility and stability they need when I squat. It’s all about finding what works for your body while staying as strong and pain-free as possible!

SURGERY #5: 1/10/23: Right knee arthroscopy, revision ACL reconstruction with BTB Autograph, partial medial and partial lateral Meniscectomy and chondroplasty, removal of hardware, lateral extra-articular tenodesis

I was 25 years old, coaching Crossfit and doing Crossfit workouts 5 days a week. I was spending time with my fiancé’s (boyfriend at the time) family while they were in town for Christmas when we decided to take on an obstacle course. As I jumped to a platform, my foot missed, my knee caved in, and my full body weight came down on it. I heard a pop, and almost instantly, my knee swelled up—I could barely put any weight on it.

I got an MRI that week, which confirmed I had retorn my ACL. The graft had been slowly deteriorating over time since my original ACL tear 10 years prior. Both my lateral and medial meniscus had also been retorn. The only small relief was learning that my ACL had likely been torn before that day—it had just been hanging on by a thread. While the obstacle course incident was the final straw, at least I wasn’t beating myself up over one wrong move.

I was lucky to have a network of connections that helped fast-track my recovery. A client at the gym, who happens to be an orthopedic surgeon, arranged for me to get an MRI right away. I also knew a physical therapist at the gym who referred me to a PT specialist in ACL rehabilitation for athletes. After reviewing my MRI results, I was able to speak with the PT specialist the next day, who connected me with a PA. The PA followed up promptly and scheduled an appointment with the orthopedic surgeon, who serves as the team physician for the Boston Bruins, Boston Red Sox, and New England Patriots (pretty cool, right?!). Thanks to a cancellation, I was able to have surgery the following week. This experience truly highlighted the importance of advocating for yourself—always seek the best care and remember that some doctors are better suited to your needs than others.

This surgery was very complex - It included a minimally invasive arthroscopy, a revision ACL reconstruction using a bone-patellar tendon-bone (BTB) graft, and the removal of damaged portions of both the medial and lateral meniscus. Additionally, damaged cartilage was smoothed out (chondroplasty), previous surgical hardware was removed, and a lateral extra-articular tenodesis was performed to reinforce knee stability using my IT band. The goal was to reduce pain, improve mobility, and provide long-term joint support after previous injuries and surgeries and reduce the risk for re-injury.

This surgery was the one I took most seriously. I knew the road to recovery would be long, and I wanted to ensure I had the best chance for a successful outcome. I decided to work with a specialist PT, even though he was out of network, because I wanted more than just the standard treatment. After everything I had been through—especially it being my fifth surgery—I wasn’t willing to settle for the same approach everyone else receives. I wanted to come back better and stronger than before, and I knew that meant seeking care that was beyond the usual.

I have nothing against in-network physical therapists; my mom is even a PT! But there’s something unique about working with those who are out of network. These therapists offer specialized care, personalized attention, and more flexible treatment options. With fewer insurance restrictions, the treatment can be more tailored to your individual needs. While out-of-network therapy may cost more out of pocket, it offers the freedom to choose a therapist based on their expertise and the flexibility to optimize your recovery for better, more effective results.

For me, it wasn’t just about getting back to walking or doing bodyweight squats—I wanted to bulletproof my body in the best way possible. I didn’t want to settle for just regaining function; I wanted to come back stronger, more resilient, and more capable than ever. I knew that investing in the right care, with the right people, was the best way to make that happen.

This being my fifth surgery, I felt the most mentally prepared I had ever been. I focused on documenting my small wins—which I highly encourage you to do as well—and made journaling a daily habit. Staying positive isn’t always easy, but training your mind to handle life’s challenges is just as important as strengthening your body.

For me, working out is essential for my mental health. The physical benefits are a bonus, but the real question is: when your outlet is taken away, how will you cope? I had to find a new way to channel my energy, and that’s where journaling and practicing gratitude came in. It helped me shift my mindset and find purpose in the struggle.

That’s exactly why I created Rise & Resilience—a mental toughness recovery journal designed to help you build mental strength, find gratitude in the process, and celebrate the small wins that add up to big progress. It’s an incredible tool to help you stay focused and mentally make gains throughout your recovery - so make sure you take advantage of that.

And as soon as I got the green light from my surgeon, I was back to training—upper body only, of course. Just because you have a lower-body injury doesn’t mean you’re stuck in bed all day. Yes, recovery is crucial, but once you’ve gotten the rest your body needs, you can keep moving. There are plenty of ways to train, and I would love for you have the opportunity to do this with me in Rebuild & Rise.