Expert Tips for ACL Injury Prevention

Understanding how to prevent ACL injuries is crucial for athletes and active individuals. The anterior cruciate ligament (ACL) plays a vital role in knee stability during high-impact activities. At Athletic Edge Physical Therapy in San Diego, we specialize in helping you safeguard your knees. Here, we’ll explore the importance of the ACL, common injury mechanisms, and effective prevention strategies.

What is the ACL and why is it important?

The anterior cruciate ligament (ACL) is a key ligament in the knee, running from the femur (thigh) to the tibia (shin). The ACL stabilizes the knee by resisting anterior tibial translation, which prevents the tibia from moving forward relative to the femur. It also resists rotational forces and loads during activities like jumping, landing, and cutting. This makes the ACL essential for maintaining knee stability, especially during high-impact movements.

What are common mechanisms of injury?

The ACL protects our knee from injury throughout the above motions, but sometimes the forces applied to this ligament are greater than what it can handle, causing it to tear. There are two categories of ACL injuries: contact and non-contact injuries.

Contact Injuries: Contact injuries occur when there is a direct blow to the knee from an external source. This direct blow most commonly occurs in a way creating a hyperextension force and/or a valgus force at the knee (forcing the knee inward).

Non-Contact Injuries: Non-contact injuries can occur when the knee hyperextends and/or falls into valgus when landing or decelerating. This can also happen when cutting or changing directions, causing a rotational force to the knee.

Unfortunately, contact is a part of sports, so we cannot prevent direct blows to the knee from occurring. However, we can strengthen the structures around, above, and below the knee to reduce the risk of ACL injury when landing, cutting, or decelerating.

Who is at risk of tearing their ACL?

High-Risk Sports:

• Sports that involve explosive movements and quick changes in direction, such as soccer, basketball, football, and volleyball.

Gender Differences:

• Females are 2-8 times more likely to suffer non-contact ACL injuries compared to males, particularly in high-risk sports.

Other Risk Factors:

• Weak hamstrings, excessive flexibility, and poor core strength are significant predictors of ACL injuries, especially in young females.

Can an ACL prevention program help?

Evidence-Based Prevention:

• ACL prevention programs have been shown to reduce the risk of non-contact ACL injuries. These programs typically include strengthening exercises, plyometrics, and single-leg stability/balance training.

Strengthening Exercises:

• Nordic Hamstring Curls: Watch Video

• Single Leg Romanian Deadlift (SL RDL) with Airplane: Watch Video

• Reverse Lunge with March Watch Video

Plyometric Exercises:

• Single Leg Triple Jump for Distance: Watch Video

• Lateral Hop + Vertical Jump: Watch Video

Conclusion

Preventing ACL injuries is essential for maintaining knee health and performance in high-impact sports. By incorporating targeted exercises and following an ACL prevention program, you can significantly reduce the risk of injury. If you have specific questions or concerns about knee pain or ACL injury risks, schedule an appointment with Athletic Edge Physical Therapy in San Diego. We're here to help you stay active and injury-free. You can schedule an appointment with us here!


References:

Boden BP, Sheehan FT, Torg JS, Hewett TE. Noncontact anterior cruciate ligament injuries: mechanisms and risk factors. J Am Acad Orthop Surg. 2010 Sep;18(9):520-7. doi: 10.5435/00124635-201009000-00003. PMID: 20810933; PMCID: PMC3625971.

Donnell-Fink LA, Klara K, Collins JE, Yang HY, Goczalk MG, Katz JN, et al. (2015) Effectiveness of Knee Injury and Anterior Cruciate Ligament Tear Prevention Programs: A Meta-Analysis. PLoS ONE 10(12): e0144063. https://doi.org/10.1371/journal.pone.0144063

Youngstown Orthopedic Associates. Youngstown Orthopaedic Associates, 2022, www.youngstownortho.com/ serious-acl-injuries-can-be-prevented-treated/. Accessed 6 Sept. 2022.