ACLinjuryACL injures are one of the leading orthopaedic injuries and one that any professional athlete is surely familiar with. The anterior cruciate ligament is one of the four main ligaments that stabilize the knee. It is located between the thigh bone and attaches to the top of the shin. Athletes, however, are not the only individuals who suffer from  tears. Anyone who partakes in activities that involve your lower extremities, specifically starting, turning and stopping rapidly, is at risk. Some of the top causes for ACL injuries are:

 

  • sportsRaquetball
  • Basketball
  • Football
  • Skiing
  • Running
  • Tennis

 

A anterior cruciate ligament tear or injury occurs when you rapidly twist or rotate your lower extremities. This can occur while skiing during a family winter retreat, or when you grab your dog before they dart out of the house. Injury awareness is the first step toward prevention.

 

Preventing ACL Tears and Injury

Knowing how to avoid ACL tearsand injuries will minimize your risk factor and also allow you to pass on some of the information to family and friends. Studies by the National Collegiate Athletic Association (NCAA) have shown that female injuries are more common than males. Female soccer players are twice as likely as male counterparts to experience a tear or injury, while female basketball players sustain injuries five to seven times more frequently than males.

 

female soccer

female injuries are more common than males

 

ACLprevention exercises are nearly any that strengthen the lower body. To develop strength and endurance in the knees, perform close-chain exercises such as squats, leg lifts and presses, lunches and mountain-climbers. You can also cross-train during your cardio workout by using equipment that exercises the knee and its ligaments, such as the stairmaster, a stationary bike, elliptical trainer or a ski machine.

 

ACL prevention exercises
 

Endurance training three to four weeks before a sport season begins is one of the other many ways to prevent anterior cruciate ligament tears and injuries. The primary focus of prevention should be developing strength and endurance in the lower extremities, properly stretching and warming up before a work-out or sports game, and being conscience of your surroundings and limitations at all times.