Around 80% of ACL injuries can be prevented if muscular strength is improved and regular training adopted to increase balance and movement patterns. Strengthen and stretch quadriceps and hamstring muscles through exercises of front and back thigh muscles.
Prevention and Coping with ACL Injury
New York (USA), June 19, 2013
Preventing ACL Injury
Around eighty percent of ACL injuries can be prevented if muscular strength is improved and regular training adopted to increase balance and movement patterns.
Prevention and coping tips for ACL injuries include:
1. Strengthen and stretch quadriceps and hamstring muscles through appropriate exercises of front and back thigh muscles. Women athletes should follow these techniques rigorously.
2. Adopt regular training programs to learn stability exercises, exercises to improve balance, aerobic conditioning, jump training, and risk-awareness training.
3. Wear proper gear if taking part in downhill skiing. Adjust gear correctly such that it releases properly.
4. Practice landing techniques like crouching when pivoting or turning and landing with knees bent after jumping. If knee collapses inward during a jump, it could cause ACL tear.
5. Avoid wearing shoes with very high heels or shoes with cleats.
6. Physical therapy sessions after surgery are very effective. They improve movements in joints and surrounding muscles. Strengthening programs protect ligament and condition it to take stress gradually.
7. Wear knee brace during rehabilitation for additional support.
Coping with ACL Injury
If you suffer from moderate ACL tears of grade 1 and 2, you can return to normal sporting activity within two to eight weeks if adopting proper rehabilitation techniques. However, if it is a case of complete ACL rupture, you need to rehabilitate for six to twelve months before returning to regular sports activity.
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