How to Avoid an ACL Injury
What is an ACL and Where is it?
The ACL is the anterior cruciate ligament that assists in keeping your knee stable and controlled. Your ACL attaches your thigh bone (femur) to your shin bone (tibia). There are roughly 200,000 ACL related injuries every year in the United States; most commonly occurring in soccer, basketball, football, and tennis. An ACL injury occurs by a sudden twisting motion in the knee when an athlete lands or steps. Here are a couple of tips on how to avoid getting an ACL injury.
Warm Up and Stretch
Before every workout or exercise, you want to make sure you warm up and stretch your muscles before beginning activity. When you warm up, you are preparing your muscles. Just as it sounds, your muscles are getting warmer and rise in temperature. Next, it is time to stretch your muscles. When you stretch your muscles, you are improving your flexibility, range of motion, posture, and coordination. You want to hold each stretch for about 10-30 seconds and to remember to keep breathing.
Recovering from an ACL Injury
If you do experience an ACL injury, the recovery time could take up to six months or more. After surgery you will need to go through physical therapy. When undergoing physical therapy, our physical therapists will help you regain strength and stability to get your knee back to where it used to be. With every recovery, it is essential to listen to your body, not to rush the process. We want to make sure everything heals properly to ensure the full usage of your knee again. Contact Norfolk Physical Therapy at (402) 371-9707 to schedule your next physical therapy appointment so you can recover from your ACL injury.
Posted on: Wednesday, September 5, 2018
Last modified on: Wednesday, September 5, 2018