Anterior Cruciate Ligament (ACL) is one of the four ligaments used for knee stabilization. It is found on top of the tibia or shin bone and attached to the bottom of the femur or thigh bone. The ligament regulates the excessive movement of the knee joint and inhibits overstretching the lower leg.
The ACL is mainly elastic fibrous tissues and is prone to tearing if overstretched. Most of the injuries are caused by sudden twisting of the leg. In this article, we discuss five proven prevention measures of ACL injuries.
5 Ways to prevent ACL injuries
Developing a regular exercising habit helps improve the endurance and strength of your muscles and ligaments. The practices for ACL prevention include:
- Always warm-up and stretch - Warm-up enhances blood circulation in your joints and muscles while stretching increases your flexibility. Ensure you overstretch your calves, thighs, and hips regularly to combat any ACL injury.
- Strengthening exercises - Some exercises like lunges and squats strengthen your hips and thighs and provide stability for your knees, hence preventing ACL injuries.
- Balance - Lack of proper balance causes a lot of ACL injuries. Balancing exercises improves your stability, hence preventing accidental falls.
- Practice proper landing - Poor landing, especially for athletes leads to knee overstretch and can result in an ACL injury. Some exercises like jumping up and landing softly with your knees and feet facing forward help to improve your landing techniques.
- Rest - Don’t overwork your body. Get adequate sleep, have day resting sessions, and alternate hard exercises with easier practices. This is important in resting your muscles.
The above habits will help you improve your knees’ agility and protect you from getting an ACL injury.