Tips To Prevent ACL Injury

by Administrator 15. July 2015 10:18

Anterior Cruciate Ligament (ACL) injury is a common sports injury that involves damage to the front cruciate ligaments running in the middle of the knee. Athletes, mostly women, who participate in sports such as rugby, netball, basketball, soccer, martial arts, skiing, etc., are susceptible to the injury. It is essential to follow certain precautions and safety measures to minimize the risks of injuring the ACL.

Here are some ACL injury prevention tips:

  • Warm Up: Before you start working out or perform any physical activity you must make sure that you warm up properly. This will improve the blood circulation to your muscles and joints. You should do some stretching exercises, which will warm up your muscles and increase the flexibility.
  • Increase Hamstrings and Lower Leg Strength: To avoid ACL injury, focus on strengthening your hamstrings and lower legs. Practice exercises that help you balance and avoid injuries while landing and jumping. To provide support to your knees, you should do strengthening exercises such as lunges, squats etc. regularly.
  • Plyometric Exercises: Assisting in building strength, power and speed, plyometric exercise are beneficial in preventing ACL injury. However, you must ensure that you softly land from a jump to avoid putting pressure on the knees.
  • Agility Drills: If you are into sports such as football, soccer or basketball, you are more prone to suffer from an Anterior Cruciate Ligament injury. You should make sure that you work on sport specific mobility drills. Focus on decelerating movements and landing after jumping to prevent an ACL injury. While performing the drills, keep your kneecap in line with your second toe to build up proper form.
  • Take Proper Rest: It is crucial that you take proper rest and have adequate sleep to remain healthy and avoid injuries. Avoid continuing with your sport if you are having pain or discomfort and take professional medical advice.
  • Knee Brace: Wearing a knee brace will offer you protection during high-risk activities.
  • Participate in ACL Conditioning Program: The ACL prevention-training plan emphasizes on warm up, strengthening, stretching, plyometric, agility drills and cooling down.

However, if you are suffering from knee pain you should consult an orthopedic doctor for proper diagnosis and treatment. Dr. Morgan provides comprehensive treatment for ACL injuries in Allen, TX. In order to schedule an appointment with the orthopedic surgeon, you can call at (972) 727 – 9995.

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