How to Not Tear Your ACL

Anterior cruciate ligament injuries occur when you overstretch or tear ACL ligaments in the knee. According to MedlinePlus Medical Encyclopedia, the ACL, located in the middle of the knee, provides rotational knee stability. ACL injuries happen when you make sudden changes when running, turning or landing from a jump. Football players suffer from these injuries when they get tackled. Basketball players, soccer players and skiers also get ACL injuries. Preventing ACL tears consists of using proper techniques and wearing the right sports equipment. You need rest, medical treatment or surgery if you tear your ACL.

Instructions

• 1

  Begin your exercise routine slowly. Loyola Medicine's Dr. Pietro Tonino says newcomers, couch potatoes, weekend warriors and teens are at risk of suffering ACL injuries. You can reduce your chances of injury if you exercise at your fitness level and don't start with an aggressive fitness routine. For example, if you've never jogged, start walking and gradually increase your level of intensity.

• 2

  Maintain proper form when exercising and participating in sports activities. If you run or play contact sports, avoid jarring motions that could tear the ACL. Wearing the right shoes for the activity also helps provide the needed support to move the body properly. Use a personal trainer or take exercise classes if you are unsure about lower-body exercises.

• 3

  Add variety to your sports and fitness routine. Although playing sports like tennis and jogging offer health benefits, you are working the same muscle groups all the time. This stresses them and increases chances of suffering injuries, including those of the ACL. Add variety to your cardiovascular workout, such as doing aerobics, walking and swimming.

• 4

  Perform exercises that strengthen the knees and legs and minimize stress. The American Council on Exercise says leg presses, squats, lunges and lower body workouts stabilize the knees. Elliptical machines, stair climbers and exercise bikes work the lower body and strengthen the hamstring muscles, the muscles found on the back of the thighs.

• 5

  Train in the preseason before resuming your sports activity. ACE suggests that you train at least four weeks before playing basketball, tennis and racquetball, and before ski and winter sports season begins. The council encourages endurance training. Training also applies to athletes playing after recovering from an injury. Athletes who resume activities too quickly aggravate ACL injuries.

• 6

  Use knee supports when playing sports. Sports Injury Clinic says neoprene heat retainer supports don't have springs and stays. They decrease pressure on the kneecap and provide padding in case of impact, falling on the knee or long periods of kneeling. Knee supports should not, though, take the place of using proper form.