The ACL, or anterior cruciate ligament, helps stabilize the knee. People with a torn ACL often experience their knee buckling, especially during sports. ACL tears are common in activities such as soccer, basketball, lacrosse, and military training. Most people with an ACL tear need reconstruction surgery, and returning to normal activity can take up to a year.
Women tear an ACL more often than men while participating in the same activities. Research has found that certain exercises can decrease the risk of ACL tears in women. These exercises are not complicated, do not take much time, and can often be included in routine warm-ups or cool-downs.
Training helps improve control through the hip so the leg can move in better alignment.
Better joint control can help keep the leg out of positions where ACL tears occur.
Core stability matters because a weak core can allow the leg joints to line up in positions linked to ACL tears.
Download instructions and pictures for seven ACL injury prevention exercises you can do at home.
Watch the U.S. Women's Soccer star discuss her injury and teach seven simple ACL prevention exercises.
See how ACL prevention programs work and watch the exercises being used with youth soccer players.
Performance Physical Therapy & Sports Medicine serves Colchester, Hebron, and surrounding Eastern Connecticut communities. Our physical therapists are specialty trained in orthopedics and sports medicine and can help you address movement, strength, and stability needs for your sport or activity.
These exercises are especially relevant for people participating in sports and activities such as soccer, basketball, lacrosse, and military training. Coaches can add them to practice sessions.
They work to improve hip, knee, ankle, and core control so the joints line up better and stay out of positions associated with ACL tears.
The exercises do not take much time and can be incorporated into warm-ups or cool-downs. Including them in a routine makes them more likely to get done regularly.