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How To Prevent Knee Ligament (ACL) Injuries

Golden Clinics Blogs Acl Injuries

Athletes are prone to copious fractures during their lifetime. The body takes quite a flogging in sports activities. Many of the injuries to players can be limited, enabling the person to avoid operational procedures. One of the most preventable fractures in games today is an ACL injury.

What is an ACL?

anterior cruciate ligament

An anterior cruciate ligament (ACL) is a main ligament located behind the knee-cap. Its role is to restrain the knee from rolling too much, restricting the extent of motion and supporting the leg. The ACL is connected via the top of the tibia and stretches diagonally up to the femur's back and bottom.

Reasons for an ACL Injury

Reasons for an ACL Injury

ACL injuries can occur during sports movements and even throughout regular day to day movements. Most of these fractures are due to sports but the ACL can tear through a motor vehicle collision, falling at home, any other mishap, rough play, or during any other movement that creates the knee to move too far. Most ACL injuries are non-contact injuries, which means there is no involvement of any other person. For instance, you can lift your foot the wrong way during a shaft or land inappropriately and tear the ACL. A hint that the ACL is injured is the knee falling out from under when the ligament is torn.

A torn ACL because of the non-contact happens when there is a hurried deceleration of the knee. If the body is not placed correctly during a sports activity, the knee can be accentuated and burdened. When this happens, the ACL will tear. The knee will not be constant, and the weight from the hips and joints can soften it. The muscles in both the shins and thighs will then attempt to control the body's deceleration, and it’s this that causes the stress and possible tear to the ACL.

How is an ACL tear?

ACL tea

Any player can have ACL injuries without tearing, but a prolonged injury can cause a tear if the ligament is not tested. A sound indication that a player has an ACL injury is the ‘popping’ of the joint and leg falling away and causing the player to fall. ACL tears typically occur with swelling and discomfort. Going to the specialist and begetting the knee examined for volatility can be used to recognize the dilemma. MRI of the joint may be needed as this will validate the damage and any other damages that may have happened with the ACL tear.

Healing

Healing of ACL

The sort of ACL injury determines what class of therapy can be used. Players who have ACL tears can not not take part in sports events and if the participation is very important even after having a partial ACL tear then, they have to wrap a special band around the joint which will help the ligament to recover. Nevertheless, if the injury is severe and the player depends on the extent of movement provided by the joint, then reconstructive operation may be the only alternative.

Regrettably, many players who experience an ACL tear may nevermore recapture total mobility in the joint like they had post injury. Consequently, prevention is certainly better than coping with them after they have happened.

Prevention

Prevent an Acl Injury

It can take more than just extending the legs to prevent an ACL injury. Everything from weak hips to the inward turn of the joint itself can add to an ACL. To avoid this injury, core body muscles, external hip rotators, the gluteus medius muscle, lower abs, and obliques must be stretched and strengthened to prevent an ACL injury. Quadriceps and hamstrings should also be carried in an even proportion to support ACL tear prevention, notably in women who are not as strong as men. Ultimately, right calf and ankle tissues are also needed to help control knee deceleration and provide further stability.

Players should participate in coordination drills and training in order to learn how to move during sports activities properly. The quick side movements are required in many sports activities, they must be done in a way so that the focus of gravity in the body is lowered and the knee flexes more. Last but not least, wearing the right footwear for any sports activity is essential. Shoes are critical in that they contribute resistance for the feet as well as the body. They must have a good surface grip to prevent slipping.

Best Exercises to prevent ACL injuries

Exercises to prevent ACL injuries

Before any sports event, players must add resistance to strengthening activities to their habit. The elliptical should be involved in the cardiovascular routine to help muscles warm-up and stretch. Below are a few exercises that are helpful in preventing painful ACL injuries and should be practiced pre and post the sports events.

  • Warm up
  • Line to line jog
  • Side to side shuttle run
  • Backward run
  • Stretches
  • Calf stretch
  • Quadricep stretch
  • Hamstring stretch
  • Inner thigh stretch
  • Strengthening
  • Walking lunges
  • Russian hamstring
  • Single toe raise
  • Plyometrics
  • Lateral hop over a cone
  • Forward and backward hop over a cone
  • Single leg hop over a cone
  • Single leg vertical jump with headers
  • Scissors jump
  • Agilities
  • Shuttle run forward and backward
  • Diagonal run
  • Bounding run
  • Cool Down
  • Alternate hip flex bridging
  • Abdominal crunches
  • Knee to chest
  • Figure four piriformis stretch
  • Seated butterfly stretch

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