How can I protect my ACL from injury?
There are several things you can do to protect your ACL (anterior cruciate ligament) from injury:
Strengthen your legs: Strengthening your legs, especially your quadriceps and hamstrings, can help support and stabilize your knee joint, reducing the risk of ACL injury. But that’s not enough. Your training and conditioning should prepare for the chaotic environment on the field, so you can increase your agility and joint stability.
Use proper technique: Whether you're jumping, landing, cutting, or pivoting, using proper technique can help reduce the strain on your knee joint and lower the risk of ACL injury. Fundamental movements matter. Talk to your PT or training coaches to assess your movements and provide a training plan for your body.
Warm up and cool-down: Proper warm-up can improve mobility, making your muscles and ligaments less prone to injury, and proper cool-down techniques (checkout the self-massage videos in our Exercise Library) will help your muscles slacken in a safe way.
Build up gradually: If you're starting a new activity or sport, gradually build up your intensity and duration to allow your body to adapt to the new demands.
Listen to your body: If you experience any pain, swelling, or other signs of injury, take a break and allow your body to rest and heal. The opportunity for injury increases when your body is feeling weak, because you may not be keeping proper form that will protect your body.
By following these tips, you can help reduce your risk of ACL injury and protect your knee joint.
