Blog Post

How To Prevent An ACL Injury

Norfolk Physical Therapy

What Is An ACL And Where Is It?

The ACL is the anterior cruciate ligament that helps to keep your knee stable and controlled. Your ACL connects your thigh bone (femur) to your shin bone (tibia). There are approximately 200,000 ACL related injuries every year in the United States. The most common sports that we see ACL injuries occur are soccer, basketball, football and tennis. This injury happens by a sudden twisting motion in the knee when an athlete lands or steps. Here are a couple tips on how to prevent getting an ACL injury.


Stretching Your Body

Before every workout or exercise you want to make sure you warm up and stretch. When you warm up, you are preparing your muscles. Just as it sounds, your muscles are getting warmer and rise in temperature. When you are warmed up, then 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. Too many times, people tend to hold their breath while stretching which does not let oxygen get to your muscles. You want oxygen to reach your muscles so they can relax, meaning you will be able to fully stretch them so you can be injury free while being active.

Strengthening Your Knees

Stretching helps strengthen your knees tremendously. When the muscles around your knee are stronger, it will help to reduce stress on your knee joint. The muscles around the knee that you want to focus on would be your quadriceps and hamstrings. Performing lunges, leg lifts, hamstring curls, step ups or wall squats will help to strengthen both of these muscle groups.

How to Recover 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 undergo physical therapy. That is where we step in. Everyone’s injury is different, so naturally every recovery is different. When performing physical therapy, we will help you regain strength and stability to get your knee back to where it used to be. With every recovery, it is important to listen to your body and to not rush the process. We want to make sure everything heals correctly to ensure the full, proper usage of your knee again.

Call us today at (402) 371-9707 or visit us online at for more information about ACL injuries.

Posted on: Friday, May 19, 2017
Last modified on: Friday, May 19, 2017

« Return to Blogs

Norfolk Physical Therapy Location
Norfolk Physical Therapy's main clinic is located on the corner of 13th Street and Benjamin Avenue in Norfolk, NE.

Office Hours
Mon - Fri: 7:00 AM - 6:00 PM
Saturday: By Appointment Only