Prevention

Overview

While ACL injuries are very common, there are ways to lower the chances of one through targeted exercise programs and proper movement techniques. ACL injury prevention involves a comprehensive approach focusing on strengthening and flexibility exercises, proper movement mechanics, and neuromuscular training. It's essential to maintain strong and flexible muscles around the knee by incorporating exercises that target those areas into a regular exercise routine. Additionally, core strength and stability play a crucial role in maintaining proper body alignment and reducing the risk of knee injuries. Exercises like side planks, hip bridges, and balance drills help improve overall body balance and alignment. Proper landing techniques, such as jumping and landing with knees over the feet, also significantly reduce the risk of ACL tears. Women, who are more prone to ACL injuries due to body structure and hormonal factors, can benefit from targeted exercises to strengthen the hamstrings and quadriceps, as well as focusing on correcting movement patterns to prevent inward knee collapse during landing and pivoting. Multicomponent exercise programs that include strength, plyometrics, agility, balance, and flexibility exercises have been shown to reduce ACL injury rates by 51% to 62%, along with reducing other lower body injuries and improving overall athletic performance. Regular exercise sessions, at least 2 to 3 times per week during both the season and off-season, for a minimum of fifteen minutes each, are recommended to maximize the preventive effects. While there is no one-size-fits-all program, adhering to these general guidelines can significantly lower the risk of ACL injuries for athletes of all levels.

Exercises

While attempting these exercises, practice good mechanics by aligning the knees with the feet and avoiding locking them. Additionally, it's important not to exercise when overly fatigued to prevent compromising this form and risking injury. Building strength in the hips and thighs through these movements contributes to overall stability and injury prevention. Consistently practicing drills can help reinforce proper form until it becomes second nature. Maintaining proper posture, including keeping the back straight, hinging from the hips, and ensuring the knees stay over the toes with feet pointed forward, is essential for injury prevention. Finally, landing lightly and maintaining flexibility are key components of preventing ACL injuries and maintaining optimal form.

Calf Raises

Stand up straight with feet hip-width apart.
Slowly rise up onto the balls of your feet and hold at the top
Gradually lower your heels back to the starting position.
For added difficulty, perform on one leg or use a step for increased range of motion.

Glute Bridges

Lie on your back with knees bent, feet flat on the floor.
Place arms at your sides, palms down.
Lift your hips until your body forms a straight line from shoulders to knees.
Squeeze glutes at the top.
Lower hips back down.

Lunges

Stand up straight with feet hip-width apart.
Step forward with one leg, lowering hips until both knees are bent at 90 degrees.
Keep back straight and core engaged.
Push through the front heel to return to starting position.
Repeat on the other leg.