5 facets of ACL injury prevention programs designed to keep your knees safe

The ACL (anterior cruciate ligament) connects the thigh bone to the shinbone and stabilizes the knee. Injuries to this ligament are common, and can result from sudden stops, twists, pivots, overextension, or landing improperly from a jump. Each year, approximately 100,000-200,000 people tear an ACL in the United States. Symptoms of an ACL injury often include popping, swelling, decreased mobility, instability and severe pain. 

The good news is that ACL injuries can often be prevented with the right techniques. Physical therapy programs designed for prevention can enhance strength, stability, movement and awareness to help reduce the risk of knee injuries. At KC Rehab, our licensed physical therapists can guide you through exercises that support the knee, improving strength and performance.

Let’s explore the aspects of ACL injury prevention programs so you can learn how to protect your knees.

5 facets of ACL injury prevention programs that may keep your knees safe

ACL injuries are common, but there are steps you can take to lower your risk. Effective prevention programs can help you learn how to strengthen muscles, improve motion and teach you how to protect your knees. 

Here are five important facets of ACL injury prevention that can help you move more safely: 

1. Strength training for knee stability

Building strength in the muscles around the knee may help prevent ACL injuries. The quadriceps, hamstrings, glutes and core work together to keep the knee stable during movement. Weak muscles may lead to improper knee alignment, which can increase the risk of an injury. 

Strength training exercises like squats and lunges can target these muscles. Over time, consistent strength training can build strength, reduce strain and improve biomechanics. This can help the knee better withstand sudden movements, decreasing the risk of an ACL tear.

2. Proper jumping and landing techniques

Many ACL injuries come from jumping or pivoting quickly. Learning how to jump and land properly is an important facet of ACL prevention programs. 

Safe landing techniques are designed to help you distribute your force more evenly across the joints and ligaments. Tips that can help include:

• Bending at the hips and knees

• Keeping the knees aligned over your toes

• Preventing your knees from collapsing inward

A physical therapist can guide you through jump training and help you improve this important skill, reducing the risk of ACL injuries. 

3. Balance and proprioception training

Proprioception is your body’s sense of its position and movement. Balance and proprioception training may help improve coordination, reflexes and knee stability. 

During this training, your physical therapist can guide you through exercises designed to improve the way your body reacts to unexpected movements. Improving balance and proprioception may help prevent awkward twists or missteps that may result in an ACL injury. Athletes who regularly engage in these exercises are usually able to maintain better knee alignment during fast-paced or sudden movements. 

4. Flexibility and mobility work

Maintaining flexibility in the hips, knees and ankles is another important part of ACL injury prevention. Having flexible muscles and joints can help your body move properly while reducing stress on your ACL. 

Dynamic stretches and mobility drills can improve range of motion, balance and flexibility. Stretching before and after workouts and athletic performances can help the muscles support the knee, reducing the risk of hyperextension and tears. Regularly working on improving your flexibility can help keep your knees safe.

5. Education and technique coaching

Knowing how to safely protect your knees is an important element of ACL prevention programs. During these programs, you can learn how to properly cut, pivot and land.

A physical therapist can teach you how to move safely in these situations to lessen your likelihood of moving in a way that can injure your knees. Through physical therapy, you can become more aware of body positioning, movement mechanics and risk factors. This awareness can help you adjust the way you move during sports or daily activities, helping you protect your knees and decrease your risk of ACL injuries. 

Find ACL injury prevention programs at KC Rehab

Building strength, proper technique and awareness can go a long way toward keeping your knees safe. ACL injury prevention programs can teach you what you need to know and develop the skillset to reduce the likelihood of sprains and tears. If you’re interested in beginning one of these programs, reach out to us.

At KC Rehab, our licensed physical therapists can work with you to help you reduce your risk of an ACL injury. We can personalize this program to your needs, helping you build the strength, flexibility, balance and awareness to help protect your knees. With the right guidance and training, you can move more confidently, stay active and reduce your risk of an ACL injury.

Contact our team today for more information or to schedule an initial appointment.