ACL injuries are one of the most common and debilitating knee injuries for both elite athletes and weekend warriors alike. When these injuries occur, they can leave athletes out of play for several months. As a result, athletes need to do whatever possible to prevent these injuries. By focusing on strength, flexibility, and proper warm-ups, you can lower your chances of suffering these season ending injuries.
Here is video that we created to mirror the FIFA 11 ACL Prevention Exercise Program. The PDF form can be found here.
Strengthen Key Muscle Groups
Strengthening is critical for prevention of these injuries. Building strength to the muscles surrounding the knee (quadriceps, hamstrings, glutes) can increase stability and limit stress on the ACL. Having a favorable hamstring to quad ratio may be protective from ACL injury. Try these exercises to build up these muscles:
- Quadriceps and Hamstrings: Exercises like Romanian deadlifts, Nordic curls, and hamstring bridges can help.
- Glutes: Squats, lunges, and hip thrusts all target the glutes.
Improve Balance and Proprioception
Balance training helps your body react quickly to sudden movements and stabilize your knee when landing, cutting, or pivoting. Exercises that improve proprioception (your body’s ability to sense movement and position) can be incorporated into your routine:
- Single-Leg Balance: Stand on one leg for 30-60 seconds and progress by adding movements like reaching or closing your eyes.
- Agility Drills: Ladder drills, cone drills, and quick lateral movements improve coordination and prevent awkward landings.
Warm Up and Stretch Properly
A dynamic warm-up before activity prepares your muscles and joints for intense activity:
- Dynamic Stretches: Leg swings, high knees, butt kicks, and lunges with a twist activate muscles and improve flexibility.
- Hip Mobility Drills: Tight hips contribute to poor movement mechanics, increasing ACL injury risk. Incorporate exercises like hip circles and lateral lunges.
- Foam Rolling: Using a foam roller before exercise helps loosen tight muscles and improve mobility
Wear Proper Footwear and Braces if Needed
Wearing the right shoes for your sport provides ankle support and traction, preventing slips and awkward movements. If you’ve had knee injuries in the past, you may consider using a knee brace. However, most studies have not shown braces to protect against ACL injuries.
ACL tear prevention is possible with proper strength training, balance work, and warm-up routines.
Seek a board certified sports medicine orthopedic surgeon to discuss further ACL prevention techniques.