An ACL (anterior cruciate ligament) injury is a common injury among athletes of various sports. In fact, it’s estimated that over 100,000 ACL injuries occur each year in the United States.1 The ACL is the anterior ligament in the knee that connects the thigh bone to the shin bone. A sprain or tear in this area can be devastating to an athlete and can often take an entire year to fully recover.
Athletes who play a “cutting” or “pivoting” sport that requires sudden stops, twists, turns, or changing directions are more likely to suffer from an ACL injury. There are several factors that can make an athlete more susceptible, but one major risk factor is a low Hamstring/Quadricep ratio(H:Q). Data shows that athletes with weak hamstrings are at a higher risk of ACL injuries. Increasing hamstring strength can reduce forces on the ACL and help dynamically stabilize the knee. Preventing ACL injuries is always the best approach. Here are some steps you can take to reduce injury:
- Warm up and stretch before any form of exercise
- Incorporate strength training exercises for legs(lunges, squats, deadlifts, leg extensions, hamstring curls, hip abductions, core, etc)
- Plyometric/agility exercises
- Resistance band work
- Use of proper technique and form when exercising.
- Landing (always land with bent knees, and land on both feet simultaneously)
- Pivoting (ensure legs are bent)
- Starting/Stopping (maintain good posture/proper body alignment)
Because optimal H:Q ratio is vital to ACL injury prevention, you should consider seeing an expert in the field of sports medicine. A physical therapist trained in Sports Medicine can evaluate your H:Q ratio and develop a personalized strength program to improve your strength and decrease your risk of an ACL injury. Here at Performance Orthopaedic and Sports Medicine, we are committed to providing you with complete care, ranging from prevention and treatment to rehabilitation.
Milan M. DiGiulio, M.D. offers comprehensive orthopedic care for you and your entire family, specializing in Sports Medicine and arthroscopic surgery of the shoulder and knee. Dr. DiGiulio performs over 200 arthroscopic shoulder and knee surgeries each year, using the most advanced surgical technology. Dr. DiGiulio is an advocate of non-invasive, non-surgical treatment options such as Physical Therapy and Orthobiologics.
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