The anterior cruciate ligament (ACL) is a vital knee joint stabilising ligament. ACL rupture is a common debilitating injury that can cause knee instability. It can happen due to sudden pauses during movement, changes of direction, and jumping. These injuries may require a lengthy healing period and, if not treated appropriately, might cause irreversible damage to the knee region.
According to the American Journal of Sports Medicine, ACL injuries are the most commonly found injuries in the orthopaedics department. ACL ruptures strike between 30 and 78 times per 100,000 person-years. These findings were consistent with scholarly research that revealed females were 2.8 to 3.5 times more likely than males to tear their ACL.
In an interaction with Only My Health, Dr. Himanshu Gupta MS. MCh Orth Specialized in Joint Replacement, Arthroscopy, and Sports Injury from AmiCare Hospital suggested several tips can help prevent ACL injuries.
Warm-Up Properly
ACL injuries are commonly found among athletes and irregular or wrong warm-up is a crucial reason behind these injuries. A proper warm-up is essential to prevent ACL injuries. A good warm-up should include stretching and exercises that increase blood flow to the muscles and joints. The warm-up should be specific to the sport or activity being performed.
Maintain Flexibility
A less flexible body is a key factor that can invite ACL injuries. Tight muscles can put a heavy strain on the knee joint, increasing the risk of injury. Maintaining flexibility is essential to prevent these injuries. Stretching exercises such as hamstring stretches, quad stretches, and calf stretches can help to maintain flexibility. The hamstring muscle on the back of the thigh collaborates with the quadriceps muscle on the front of the thigh. Strengthening these muscles and making them more flexible can help people avoid knee ailments such as ACL rupture.
Avoid Overtraining
Over-exhausting your body can affect your movements due to muscle weakness which can increase the risk of ACL injuries.
“People should allow themselves time for rest and recovery because when you're weary, it's more difficult to keep proper form. You can ensure that you are taking enough sleep and that you know when to stop exercising for the day”, said Dr Gupta.
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Wear Proper Footwear
Proper footwear can play a vital role in preventing ACL injury. Wearing the ideal type of shoes can help to stabilise the foot and ankle, provide good traction, and reduce the risk of twisting or rolling the knee.
“Shoes with proper arch support can help to reduce the stress on the knee joint. Furthermore, Shoes with good cushioning can help absorb shock and reduce the impact of landing, which can help protect the knee joint”, Dr Gupta added.
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ACL injuries can completely impair a person's normal activities and even result in terminal damage. You may live a healthy life by following these simple guidelines. It is also critical to keep the muscles around the knee joint strong and flexible to avoid damage. If you experience a popping sensation, acute pain, or sudden swelling in your knee, you may have an ACL rupture and should see a physician right away.