ACL Injury Prevention: Protect Your Knees and Stay in the Game
A torn ACL (anterior cruciate ligament) is one of the most common and devastating knee injuries, especially for athletes and active individuals. Whether you're a soccer player, basketball athlete, or weekend warrior, an ACL tear can sideline you for months and require extensive rehabilitation. The good news? Many ACL injuries are preventable with the right training and movement strategies.
At Impact Physical Therapy and Sports Performance, we specialize in ACL injury prevention programs designed to improve strength, stability, and movement mechanics to keep your knees strong and injury-free.
Understanding ACL Injuries
The ACL is one of the primary ligaments in the knee, responsible for stabilizing the joint during cutting, jumping, and pivoting movements. ACL injuries often occur due to:
❌ Sudden stops or changes in direction
❌ Landing improperly from a jump
❌ Direct impact to the knee
❌ Weak hip and leg muscles causing instability
Women are at a higher risk of ACL tears due to differences in anatomy, biomechanics, and hormone levels, but anyone can benefit from injury prevention training.
Top Strategies for ACL Injury Prevention
At Impact Physical Therapy and Sports Performance, we design personalized ACL prevention programs for athletes and active individuals. Our evidence-based training focuses on:
✅ 1. Strength Training for Stability
Building strength in the quadriceps, hamstrings, glutes, and core helps support the knee joint and reduce excess strain on the ACL. Key exercises include:
Squats and lunges for leg strength
Hamstring curls to balance knee stability
Glute bridges to support hip control
✅ 2. Improve Landing Mechanics
Poor jumping and landing form can put unnecessary stress on the ACL. When landing from a jump:
Keep knees slightly bent
Avoid inward knee collapse (“knock-knee” position)
Land softly with weight evenly distributed
✅ 3. Develop Agility and Proprioception
Training your body to control sudden movements reduces injury risk. Incorporate:
Ladder drills for footwork
Balance exercises on unstable surfaces
Plyometric training for controlled explosive movements
✅ 4. Strengthen Core and Hip Muscles
Weak hips contribute to poor knee alignment, increasing ACL stress. Side planks, single-leg squats, and lateral band walks enhance hip strength and stability.
✅ 5. Stretch and Warm Up Properly
A dynamic warm-up before activity is crucial for preparing the muscles and joints. Incorporate:
Leg swings and hip openers
Dynamic lunges and high knees
Light jogging and mobility work
✅ 6. Focus on Neuromuscular Control
Neuromuscular training teaches the brain and muscles to work together efficiently, improving reaction time and movement patterns. This type of training has been shown to significantly reduce ACL injury rates.
Protect Your Knees – Stay in the Game!
ACL injuries can be devastating, but with the right prevention program, you can reduce your risk and enhance your performance. Whether you're an athlete or simply want to keep your knees strong, our expert team at Impact Physical Therapy is here to help.
📞 Contact us today to schedule an ACL injury prevention evaluation!