At the end of September, influencer and fitness inspiration Gracian Barbosa suffered an injury when she ruptured the tendon in her left knee while performing on Dança dos Famosos, part of the program Domingão com Huck. She had to undergo surgery and is now recovering.
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Leonardo Metsavat, Gracian’s surgeon, told the program that the injury can happen to anyone, not just those who maintain an exercise routine – as is the case with influencers.
In an interview with GLOBO, Gracian stated that having a body trained and ready with many years of physical exercise “made a huge difference” in her recovery.
— If I didn’t have all this foundation, I strongly believe that the injury could have been more serious, or the recovery could have taken longer, or I might not have been able to come back as well. “I’m so grateful for all the work I’ve done before,” she says.
She continues to perform light physical exercises, with little load, and aims to adapt and recover.
Check out the interview below:
How is the recovery process going?
My body has always been active and I like to be in motion, so I applied myself with great care and patience to this moment that required calm, strategy and respect for the process. I admit it’s not easy to stay still, but I’m learning a new way to connect with my body, my strength, and heal.
You shared on social media that you are actually training, which sparked a lot of criticism. How were these training sessions and what is your routine today?
These are adapted exercises. They are very different from my usual inflation training. Before, I focused on hypertrophy and always trained better. Now, the focus is different: rehabilitation, recovery, mobility, and re-education. I say it’s more “upsetting” because for me, who’s always been an athlete, recovery training doesn’t have that feeling of challenge or growth or overcoming, but it’s absolutely necessary for me to come back safely. My routine is now well organized. I regularly undergo physical therapy several times a week – some days, up to two sessions – focusing on the affected leg, muscle rehabilitation and return of function.
How important is the physical structure and preparation you have done over the years to your injury and recovery?
Undoubtedly, the fact that there was already a “trained” body made a huge difference. When you have good muscle, resistance, coordination and body awareness, you have a strong foundation to withstand shocks and compensation and begin to recover faster. For me, this physical setting was a “pillow.” I’m not saying it completely saved me from injury, but it helped me have better recovery conditions, less downtime, less loss of function, and a lower risk of complications. In addition to a conditioned body, healthy habits, active muscles and a support system (physiotherapists and doctors) all help a lot. If I didn’t have all that foundation, I strongly believe the injury could have been more serious, the recovery could have taken longer, or I might not have been able to come back as well. I’m so grateful for all the work I’ve done before.
One such conditioning exercise is “shock therapy” to the affected leg. How is it made?
We used stimulation techniques, with “shock” devices meaning intense, controlled stimulation, such as electrical stimulation (causing involuntary muscle contractions, with the goal of strengthening and softening muscles, as well as therapeutic and aesthetic applications). I’ve been doing this in a very gradual progression: first, activating the muscles and leg as a whole, then with light loads, third with minimal impact, and finally with a heavier load. This strengthens the organ and it does not lose its strength. But everything is controlled to avoid relapses and always with professional guidance.
What other types of exercises did you do for the affected leg?
I also do “cross impact” exercises (training only one leg to maintain strength and conditioning of the muscles in the injured leg while the other recovers). It works to maintain cardiovascular fitness, energy expenditure, and active metabolism even if the leg is still “recovering.”
How long should you do these light conditioning exercises?
We are still evaluating, and it depends on many factors: speed of recovery, response to physical therapy, medical approval, absence of pain or swelling, full range of motion. It may take weeks or months. I don’t want to rush into it to avoid relapse. My plan is: first: the activation and support phase, second: the light loading phase, and finally a gradual return to “normal”. It may take two to three months, depending on how my body responds, but I will be back to full capacity when I can.
What’s the first thing you’ll do as soon as you can use your leg?
Sambar with tabouli. I was in rehearsal, but it was so hard to hear that voice and stay still. Then, a full leg workout, with the “leg day” I love: squats, strides, and lifts, with full awareness and respect of course. And last but not least, a celebration with family and friends, a barbecue to celebrate your recovery.