Anterior Cruciate Ligament (ACL) forms an important
ligament of the knee that may suffer an injury due to sudden stops, jumps,
landing impact, and direction changes, especially in football, basketball, etc.
When you injure the ACL, you can feel or hear a pop in the knee. Additionally,
your knee may swell, become unstable, and you may feel excruciating pain in it.
But it is possible to reduce the risk of injuries. Let us see how.
How to Reduce the Risk of ACL Injuries?
Of course, you do not have to give up on your favorite sport or do anything special to prevent ACL injuries. Reducing the risk of ACL injuries is about paying attention to your body and taking a few precautions.
1. Warm-Up and Stretch
Cold and stiff muscles and ligaments are more prone to orthopedic injuries. So, to avoid an ACL injury, or to at least reduce its severity, you must warm up well and stretch the front and back muscles of the thigh to free your muscles. Also, stretching the rotational muscles of the ankles is equally crucial. It is because a misguided ankle twist can twist the leg and the knee, and which, in turn, may result in an ACL tear.
2. Improve Balance
As stated before, most ACL injuries result from sudden stops, landing, collision, etc. Here, improving balance and strengthening small leg, knee, feet, and ankle muscles can help avoid unnatural twists and pivots resulting in ACL tears. It can also help you enhance your reaction time and resilience. Additionally, while changing direction quickly, do not extend your leg too far away from you. Your knee must remain over the ankle joint.
3. Undergo Targeted Strength Training
Weakened knee bones, ligaments, and related muscles
can increase the likelihood of ACL injuries. Accordingly, you must undergo
targeted strength training that focuses on ACL on the musculoskeletal elements
of the knee. It involves high-intensity plyometrics and exercises that augment
the strength of the quadriceps and hamstrings of the thigh. Additionally, it
will help you increase the orthopedic injury-related resilience of your body.
4. Strengthen your Ligaments
One of the keys to avoiding injuries, including ACL, is to ensure proper nutrition and to keep the body hydrated at all times. Nutrition includes eating colorful fruits, lean proteins, vegetables, legumes, nuts to provide calcium, protein, etc., to the body. However, for the best results, you must consult experts to know what suits your body.
5. Perform Everything Under Expert Guidance
Incorrect exercises and movements will always result in inappropriate results in the form of injuries and pain. So, before you do anything to avoid ACL injuries, consult with an experienced orthopedic expert who analyzes your condition, and your body needs to recommend the right exercises, preventive measures and help you perform them in the right way. It will help you achieve the right results, increase resilience and prevent ACL injuries.
Prevent ACL Injuries with Ranka Hospital – The Best Orthopedic Hospital in Pune
Ranka Hospital is a leading orthopedic hospital in Pune. The hospital comprises a team of orthopedic consultants and surgeons to avoid and treat orthopedic injuries. If you are a sportsperson or an individual whose daily activities include movements that may cause ACL injuries, you must connect with Ranka Hopital’s orthopedic experts and avoid ACL injuries through appropriate consultation. For appointments, call at 020 2426 1600 | Visit https://www.rankahospital.com/
References Links:
https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738
https://www.alterg.com/treadmill-training-rehab/athletics/injury-prevention/how-to-prevent-acl-tears
https://rothmanortho.com/stories/blog/prevent-acl-injury
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