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Exercises to Prevent ACL Tears

Here are some great exercises to reduce the risk of ACL tears! The Anterior Cruciate Ligament (ACL) is a major ligament in your knee that connects your thigh bone (femur) to the shin (tibia). 🦵 This ligament helps to stabilize the knee joint by preventing excessive forward translation or inward rotation of the knee. It is also one of the most commonly injured ligaments of the knee and sustain damage with sudden stops, changes in direction, or poor mechanics when jumping and landing. Check out these exercises that help prevent injuries to the ACL!! 1. Nordic Hamstring Curls 🙅‍♂️ - start in a kneeling position and get a partner to hold your ankles. Slowly lower yourself to the ground using your hamstrings. (You should feel a burn in the back of your legs!) Carefully catch yourself as you fall to the ground. 2. Single Leg Stops 🏃‍♂️ - start running then try to land on one leg while maintaining your balance. Don't let your knee fall inwards - keep your knee centered over your ankle. 3. Lateral Hops Over a Cone 🦘 - squat but make sure your knees are aligned with your ankles. Powerfully push up and over the cone, taking care to land softly with both feet. Again, make sure your knees don't fall inward! For more ideas of exercises to avoid ACL tears, call 1 of our 7 clinics for a free screen to keep you Better than Your Best!!