Ask a Doctor: Preventing ACL injuries a top priority for athletes

2:14 PM, May 16, 2013  |  Comments
John McDonough
John McDonough
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Question: I know so many girls who have had torn ACLs. Is there any way to prevent them?

Answer: Suffering an injury to an anterior cruciate ligament in a knee can be devastating to an athlete. With even a small tear to your ACL, you most likely will be unable to train or compete for months.

The fact is that your knees are a particularly vulnerable part of the body, susceptible to injury because they need to handle extreme forces during training and competition. If you're a girl, know that female adolescents are at least four times more likely than boys to tear an ACL.

More than half of these tears happen because of a twisting motion, in a sport involving sudden changes of direction such as basketball and soccer.

Thankfully, you can strengthen the areas around your ACL to reduce the likelihood of injury. Because the ACL is a ligament, which can't itself be strengthened, our focus is on the muscles that surround and stabilize the knee joint.

First, strengthen your hamstrings and quadriceps muscles. These help to keep your knee joint stable when it experiences a sudden force that could potentially be damaging, such as landing on the ground after a jump, or trying to make a quick change in direction. When your hamstrings and quadriceps muscles can help absorb and translate these forces, your ACL won't have to.

Second, learn how to move with good alignment so you protect your knees. Develop body awareness, strength and balance to support your knees and ankles. Always jump, land, stop and move with your knees directly over your feet. Do NOT let your knees collapse inward. Develop strength in your hips and thighs. Warm up and stretch before games and practice. Perform a variety of drills until the movement patterns are second nature and you don't have to think about it. Say to yourself:

? Chest high and over knees

? Bend from the hips and knees

? Knees over toes

? Toes straight forward

? Land like a feather

Practice these guidelines, exercises and drills on your own and with your team. Don't wait until the season starts. Get in shape to play; don't play to get in shape!

In the event that you do suffer a torn ACL, you will likely need surgical reconstruction, especially if you intend to return to sports. You can expect to be out of competition for anywhere from four to 12 months, depending on a number of factors. You should also be aware that re-tears in young female athletes are unfortunately rather high.

Clearly, preventing these injuries should be a priority for any athlete, and especially for young females.

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