ACL injuries are pretty nasty and are unfortunately very common in athletes. They involve a strain or tear to the anterior cruciate ligament (ACL) – a connective tissue within the knee which is key to providing flexible movement and stability.
Many people know when they’ve injured their ACL as they will hear a ‘pop’ noise, followed by immediate pain and swelling in the knee. Walking is likely to be very difficult and it may feel as if your leg is about to give way at any moment.
If you play any kind of sport, it’s crucial that you take steps to avoid this injury, as it could put you out of action for a while. Knowing how to treat an ACL injury is also important, as correct recovery is key to preventing it from turning into a chronic knee injury. This post delves more into some of the common causes of ACL injuries and how to treat them.
What causes ACL injuries?
ACL injuries can occur for various reasons. A few scenarios that might lead to such an injury include:
- Landing awkwardly with a straight leg while jumping
- Pivoting too sharply while running or playing basketball, causing the knee to turn faster than the foot
- Suffering an impact from a soccer tackle
- Getting hit with a hockey stick on the knee
- Falling while skiing and having the leg twisted in an unnatural angle
Basically, an ACL injury can occur in any sport that involves sharp pivots, jumps or a threat of physical impact or falls.
How should you treat an ACL injury
If you think you’ve experienced an ACL injury, immediately stop whatever sport you are doing so as to not aggravate the injury further. If the pain is severe, consider getting it checked out by a doctor for accurate diagnosis.
The RICE method should be considered in the first few days: This includes:
- Rest: Avoid putting weight on the injured knee.
- Ice: Apply ice packs to reduce swelling.
- Compression: Use an elastic bandage to minimize swelling.
- Elevation: Reduce swelling by keeping the knee elevated above heart level.
ACL tear rehabilitation could also be highly recommended. This involves physical therapy to help accelerate healing and restore full range of movement. For athletes, such rehabilitation could be key to helping you continue to perform at a competitive level.
Surgery is an option for complete tears. This involves reconstructing the ACL using a graft from another tissue source. A rehabilitation program will be needed afterwards.
How to prevent an ACL injury
Ideally, you want to avoid an ACL injury ever happening in the first place. This is not always possible in some sports where another player could be a cause. However, there are ways to greatly reduce the risk of a self-inflicted injury.
A few preventive measures to consider include:
- Not skipping leg day: Leg strengthening exercises can make your joints more robust against injuries. Leg stretches are also very important for improving flexibility and making joints more forgiving.
- Learning proper sports techniques: Learning how to properly land jumps or how to pivot fast properly could help to prevent an injury.
Using correct footwear: Wearing the right shoes can help provide the support and traction needed to reduce injuries.
