Are you trying to avoid anterior cruciate ligament (ACL) injuries while exercising? An ACL injury prevention program could help you achieve your goals. As an athlete, you may be at a higher risk for ACL injury. Research shows that ACL tears are among the most common knee injuries. Around 200,000 ACL injuries occur each year in the United States. The ACL is a ligament that runs through the middle of the knee, connecting the thigh and shin. This ligament is generally torn due to forceful impacts or sudden, unnatural twisting motions. If you engage in a sport that involves a lot of sudden stops and pivots, you may be at a higher risk for ACL injury.
An ACL tear can be debilitating. Symptoms can include persistent knee pain, joint instability, bruising and stiffness. In addition to being highly uncomfortable, an ACL tear could take you out of the game. Injury prevention can be key to maintaining your career trajectory as an athlete. Fortunately, sports injuries are often preventable. A tailored physical therapy program can help you improve your fitness while practicing injury prevention strategies to keep your knee safe.
How to prevent ACL injuries: 5 strategies
Exercise muscles around your knee — The muscles in your calf and thigh help facilitate knee movement. Muscles like the quadriceps, hamstrings and glutes play a vital role in supporting the knee. By engaging these muscles with targeted exercises, you can improve the support and stability of your knee joint. This can help reduce your risk of sustaining a sudden ACL injury. Strengthening your legs can also take pressure off your ACL, which can help prevent overuse injuries in the knee. Your physical therapist may recommend exercises such as hamstring curls and glute bridges. Dynamic stretches like lunges and squats can be beneficial as well.
Build your core — Your core is the central part of your body. Also known as the trunk, the core encompasses muscles in the abdomen and lower back. These muscles help maintain balance and stability throughout the body. Developing your core muscles can have widespread benefits, from reducing strain on your back to improving your balance. When trying to prevent knee injuries, building your core can reduce the likelihood of hard falls and sudden awkward movements. Building core strength can also help you hone your overall body control and athletic performance.
Practice jumping — ACL injuries often occur when someone lands from a jump. Jumping is a key element of sports like volleyball and basketball. When you land after a jump, your legs absorb a lot of shock. Repetitive stressful jumping can lead to knee injuries. You may also sustain a sudden ACL injury after an awkward landing that twists your knee. Your physical therapist can help you practice proper jumping form. You may learn how to keep your knees aligned, when to bend your knees and more.
Warm up properly — Warming up properly before engaging in your sport is important. When you start an intense workout without warming up, your muscles are likely to be stiff and weak. Warming up helps stimulate blood flow and improves mobility. Your physical therapist can help you develop an efficient pre-workout routine. With a proper set of warmup stretches and exercises, you can reduce your risk of sustaining an ACL injury.
Wear the right gear — Different sports require different gear. If you’re dressed improperly for your sport, you may be risking injury. Proper footwear is an essential aspect of many sports, from football to rock climbing, so make sure you find shoes that meet the needs of your sport and your own feet. Improper footwear can affect your gait, leading to gait issues such as limping that can put more pressure on your knee. In addition to proper footwear, you may need to wear some form of knee protection. Depending on your sport, wearing knee pads may be necessary for preventing ACL injuries.
KC Rehab can help you avoid ACL injuries
Are you ready to improve your safety while elevating your athletic performance? KC Rehab can help. Our industry-leading Sports Medicine Program is designed to meet the needs of athletes of all levels. We offer specialized treatment tailored to the needs and goals of each patient. With a sport-specific program, you can work to build the skills and injury prevention techniques you need to succeed in your sport. Whether you’re recovering from an ACL injury or looking for prevention strategies, we can help you achieve your goals.
Contact our team today for more information or to schedule an initial appointment.
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