ACL Injuries and Prevention – What you need to know.

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The anterior cruciate ligament (ACL) is one of the key structures that stabilizes the knee. Its primary role is to prevent the shinbone (tibia) from moving forward relative to the thighbone (femur) and to stop the knee from buckling. This ligament is essential for controlling pivoting movements, and ruptures occur when excessive mechanical force overwhelms its capacity.

ACL Injuries in Sports
A significant 73% of ACL injuries occur during sports activities, particularly those involving jumping, rapid directional changes, and sudden decelerations. Sports like netball, football, and rugby are common culprits. Interestingly, 70% of these injuries are non-contact, meaning most can be prevented through proper preparation, including strengthening exercises and technique training.

Recovery After ACL Injury
Rehabilitation following ACL reconstruction typically lasts 9–14 months. However, full return to sport often takes up to 24 months, with approximately 81% of individuals regaining their pre-injury performance level. Research indicates that delaying return to sport by just one month reduces the risk of re-injury by 50%, emphasizing the importance of thorough and gradual rehabilitation.

How to Prevent ACL Injuries
Preventing ACL injuries involves a combination of strength, technique, and preparation:

  • Build Leg Strength: Aim for at least 23 consecutive single-leg sit-to-stands with good knee alignment. This target significantly lowers the risk of ACL injuries.
  • Increase hip strength and range of motion
  • Practice Plyometrics: Engage in exercises that focus on landing and pivoting with proper technique.
  • Incorporate a Neuro-Dynamic Warm-Up: Warm-ups like the FIFA 11+ or Netball Knee programs mimic sport-specific running and landing patterns, optimizing your readiness for physical activity.

Take the Next Step
If you’re looking to prevent ACL injuries or need rehabilitation support, book an assessment with us today. We’ll conduct a thorough evaluation and create a personalized plan to get you back on track safely and confidently.