Although many people have heard about ACL injuries, most don't understand the exact function and significance of the ACL. Ligaments are thick bands of tissue that connect bones. All four ligaments work together to assist in stabilizing and supporting the knee- the largest and most complex joint in the body.
The ACL is located anteriorly or in the front of the knee and connects the femur to the tibia. The PCL is responsible for stabilizing the knee posteriorly from the back and preventing hyperextension-straightening the joint beyond the normal range of motion- at the knee joint. The ACL, on the other hand, is responsible for preventing the knee from gliding anteriorly. The ACL also stabilizes the knee during movements like bending of the knee and the rotation of the knee. Together, the ACL and PCL also work to center the weight of the body at the knee joint, protecting the other ligaments from damage.
Tearing your ACL is an extremely painful injury and oftentimes upon rupturing your ACL you will feel and hear a loud "pop" in your knee. Upon tearing your ACL you will experience symptoms like:. For example, an ACL tear often occurs along with tears to the MCL and the shock-absorbing cartilage in the knee meniscus.
Most ACL tears occur in the middle of the ligament, or the ligament is pulled off the thigh bone. These injuries form a gap between the torn edges, and do not heal on their own. Those who have only a mild injury may notice that the knee feels unstable or seems to "give way" when using it. See your health care provider if you think you have an ACL injury. Do not play sports or other activities until you have seen a provider and have been treated. Your provider may send you for an MRI of the knee.
This can confirm the diagnosis. It may also show other knee injuries. First aid for an ACL injury may include:. Some people can live and function normally with a torn ACL. However, most people complain that their knee is unstable and may "give out" with physical activity. Unstable knee after ACL tears can lead to further knee damage. You are also less likely to return to the same level of sports without the ACL. Get immediate medical attention if the foot is cool and blue after a knee injury.
This means that the knee joint may be dislocated, and blood vessels to the foot may be injured. This is a medical emergency. Use proper techniques when playing sports or exercising. Some college sports programs teach athletes how to reduce stress placed on the ACL.
This involves a series of warm up exercises and jumping drills. There are jumping and landing exercises that have been shown to reduce ACL injuries. Taking preventative action with these 4 tips will help reduce your chances of experiencing an ACL injury: Proper Pre-Workout Warm Up Performing a proper warm-up regimen before exercising or participating in sporting events can reduce the chance of injury to the ACL, amongst other parts of the body. Here are a few effective warm-up drills to try before exercising: Forward Walking or Running — For minutes, focus on lifting your knees and landing on the ball of your foot to better engage your calves, hamstrings, and glutes.
Start off slow and increase your pace as you feel comfortable. Backward Walking or Running — For minutes, have a slight lean forward driving your legs backwards to engage the muscles in your quadriceps more. Side Shuffle — Start in an athletic stance with a slight bend in your knees.
Lead with your right foot moving to the right and the left foot pushing off and following. Always keep your weight on the balls of your feet while keeping about 12 inches between your feet. After seconds, be sure to switch directions to engage your hips, glutes, and quadriceps equally. Strengthening for Your Knees While running, jumping, pivoting, and performing activities, our bodies fatigue and musculoskeletal alignment strains, putting stress on our joints.
Bridges — While lying on your back with your feet on the floor, hip-width apart, tighten your abdominals, squeeze your glutes, and lift your hips off of the floor.
Be sure to avoid arching your back. Hold the bridge position for seconds and then return to starting position. Repeat 10 times for sets, twice a week. Clamshells — While lying on your side with your knees bent and legs together, keep your feet together and lift your top knee until it is parallel with your hip. Be sure to avoid rotation at your hip or back.
Hold your leg up for seconds and then lower to starting position.
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