On average, ACL (Anterior Cruciate Ligament) injury affects 1,50,000 people every year. Unfortunately, most of these people are athletes. However, you can effectively manage this injury by following the ACL prevention tips.
How to prevent ACL injury?
An ACL injury is a common sports injury faced by numerous athletes. Unfortunately, it is nearly inevitable, but you can manage its effects by following the prevention methods.
Here are a few tips to prevent ACL tears.
- Implement targeted strength training
The knee joint comprises three bones, namely the femur, tibia, and patella. These bones are connected by four ligaments, one of which is the ACL. It provides rotational stability to the joints. If your knee ligaments or bones are weak, you may sustain an ACL tear. Therefore, focus on enhancing the strength of your knee joints. Try different exercises and stretches that improve the strength of your knee bones and ligaments. In addition, these exercises improve the mobility and power of the hamstring and quadriceps of the thigh.
- Focus on balance
An ACL injury usually happens during sports activity. For example, it may occur due to improper landing, sudden stops, collision, and a sudden change of direction. However, you can prevent such injuries by improving strength in the small muscle groups of the feet, ankles, legs, and knees. Moreover, you must focus on improving the balance in these muscle groups.
- Warm-up and stretch
You leave the muscles cold and stiff if you do not warm up or stretch after waking up. The stiffness may result in orthopaedic injuries. You can extend the leg muscles, especially those present at the front and back of the thighs. Moreover, you must focus on stretching the rotational muscles of the ankle.
- Use proper footwear and proper training techniques
If you are a runner, it is vital to wear proper-fitting shoes to prevent sports injuries. If you wear ill-fitted shoes, you may trip and fall. The sudden fall or twists to the legs can damage the ACL. Moreover, practice proper techniques while playing on the fields. An awkward pose can also damage the knees.
- Meet a sports medicine specialist
You may meet a sports medicine specialist to undergo a physical examination of the musculoskeletal system. A specialist can identify weak muscles and suggest ways to improve their strength. Moreover, they also diagnose your joints and other bones. If you can flex or move your muscles and joints in every possible direction, you can reduce the risk of injuries.
Follow the tips mentioned above to provide strength and mobility to your joints and muscles. Moreover, contact an orthopaedic doctor for monthly appointments. It is crucial to diagnose your muscular conditions at frequent intervals.
How to avoid ACL injury?
You can easily prevent ACL damage by strengthening muscles around the knees. The strength and elasticity of the surrounding muscles can reduce the risk of damages and injuries.
Prevention focuses on nerve and muscle control in the surrounding ligaments and tendons. Moreover, strengthening exercises improve muscle power, balance, core strength, and stability. In addition, you may follow these tips to improve your muscle strength and reduce ACL injury.
- Train your muscles throughout the year. Indulge in exercises and stretches before the start of your daily routine. Not providing adequate attention to the muscle groups may make them vulnerable and prone to damages.
- If sport requires jumping and squatting, learn proper landing techniques after a jump. Bending or flexing your knees at an inaccurate angle can cause injury to the ACL and other ligaments.
- Try to reduce the stress on the ACL. For example, when you pivot, crouch and bend at the knees and hips to prevent damage.
- Focus on your hamstring and quadriceps muscles as they can prevent ACL injuries. These muscles are present at the back and front of your thighs and work in tandem while bending or straightening your legs. If these muscles are strong, you can prevent ACL injuries.
These steps can prevent ACL damages. However, if you want an expert’s opinion on how to prevent ACL from damages and sports injuries, you may contact Germanten Hospitals. We diagnose your musculoskeletal system and suggest the best tips to avoid sports and other muscle injuries.
WHY CHOOSE US?
Germanten Hospital has been one of India’s leading facilities for various medical treatments. Under insightful leadership, we have acquired excellence when it comes to treatments in neurology, plastic or cosmetic surgery, orthopaedics and reconstructive surgery.
Dr. Mir Jawad Zar Khan has led our hospital to the forefront of the medical industry. He has experience of 20 years in orthopaedics. His alma mater is Osmania University, where Dr. Khan achieved a gold medal for his excellence in education. He then completed advanced training in the USA and Germany.
Dr. Mir Jawad Zar Khan was awarded the “Best Doctor” by Shri Roshaiah Garu, the Former Gov. of Tamil Nadu and former CM of Andhra Pradesh. He was also felicitated with the Vaida Ratna Award in 2019 by Shri Etala Rajendra, the honourable health minister of Telangana. In addition to that, Germanten Hospital also received an award of “Best Orthopaedic Hospital In South India” from the Economic Times Group in 2021.
We have gained access to state-of-the-art medical technology and the latest advanced equipment, which has proven to be quite beneficial for our patients.