For a young athlete, few words are more frightening than, “You tore your ACL.”
An anterior cruciate ligament, or ACL, tear can mean surgery, months of rehabilitation and a long road back to competition. But many ACL injuries can be prevented.
ACL prevention does not require expensive equipment or hours of extra training. A well-designed injury-prevention program can often be incorporated into a team’s regular warm-up in 15 to 20 minutes.
Why do ACL injuries happen?
The ACL is one of the major ligaments that stabilizes the knee. Injuries are common in sports involving jumping, cutting, pivoting and sudden changes in direction, such as soccer, basketball, football, volleyball and lacrosse.
While contact can cause an ACL tear, many occur without contact. An athlete may land awkwardly from a jump, stop suddenly or plant a foot to change direction, placing significant stress on the knee.
As young athletes grow, their coordination and movement patterns also change, making proper movement mechanics especially important during the middle and high school years.
Prevention starts with movement
ACL prevention is about building strength while teaching athletes to control their bodies during fast, unpredictable movements.
A good prevention program should include:
Dynamic warm-ups: Jogging, skipping, high knees, lunges and lateral movements gradually prepare the muscles and nervous system for activity.
Strength training: Strong hips, glutes, hamstrings, quadriceps and core muscles help athletes control their knees. Age-appropriate exercises may include squats, lunges, bridges and single-leg movements.
Proper landing technique: Athletes should practice landing softly with their hips and knees bent and their knees aligned with their feet, rather than allowing the knees to collapse inward.
Balance and agility: Single-leg balance, hopping, stopping and change-of-direction drills help athletes maintain control while running, jumping and cutting.
Programs such as FIFA 11+ can also be incorporated into team practices to help coaches make injury prevention part of a regular warm-up.
Parents and coaches play a role
Parents can encourage proper warm-ups, adequate sleep, good nutrition, hydration and recovery. Young athletes also need rest. More training is not always better training.
Athletes should be encouraged to speak up when something does not feel right. Persistent knee pain, swelling, locking or a feeling that the knee is giving way should not be ignored.
Coaches also can make injury prevention part of their team culture by emphasizing proper technique rather than simply completing repetitions. Athletes who consistently struggle with landing, cutting or knee control may benefit from additional training or evaluation by a sports medicine professional.
Prevention is an investment
Not every ACL injury can be prevented, but athletes can take steps to reduce their risk.
A physical therapist with expertise in sports medicine can evaluate an athlete’s movement and develop an individualized program focused on injury prevention and strengthening.
The best time to think about ACL prevention is not after an athlete is injured. It is before.
A few minutes of focused prevention training can help young athletes become stronger, move better and stay healthy enough to keep playing the sports they love.
Jayesh Patel, MD, is a sports medicine fellowship-trained orthopedic surgeon at UT Health East Texas Orthopedic & Sports Medicine Institute. To schedule an appointment, visit uthealtheasttexas.com or call 903-594-2148.