Prevent ACL injury and recover quickly with these prevention and treatment strategies
Submitted by The Stretching Institute
Gymnastics, dance, skiing, soccer, and other high impact activities that often require sudden direction changes or rotational forces on the knee, with a fixed foot position, can lead to ACL injuries. Ladies, we are not immune to knee injuries. As a matter of fact, ACL injuries are as common for females involved in high impact sports as for males. The ACL is not gender specific, and even though there are less full contact sports opportunities for females, the stress placed on the knee during high impact sports like those mentioned above doesn’t discriminate.
The ACL attaches the femur (thigh bone) to the tibia (shin bone.) It helps support the knee against rotation and prevents excessive forward movement of the tibia. It, like other ligaments, is a tough fibrous band with limited elasticity. The musculature of the quadriceps, hamstrings, anterior tibialis, and gastroc complex (calves) support the knee and take stress off the ACL when properly conditioned with weight training activities.
When excessive force is applied to the ACL it will stretch or tear. The severity of the injury depends on the degree of stretching or tearing present. A complete rupture usually requires surgical intervention. A sudden stop or direction change (especially at high speeds), or a twisting motion of the knee (when the foot is in a fixed position) are common causes of an ACL sprain. Pain, which may be severe, in the knee joint is the most common symptom. Swelling and instability in the knee are also signs of a possible ACL injury. Click here for more information about the anatomy of the knee, and causes and symptoms of an ACL sprain.
Immediate treatment for an ACL injury should follow the R.I.C.E.R. formula, with the rest and immobilization being the first priority followed immediately by ice. These two steps will help prevent further injury, help reduce pain, and decrease inflammation. Follow this approach for the first 48 to 72 hours. Do not apply heat, in any form, for the first 72 hours. Massage, movement, and alcohol should also be avoided to reduce the bleeding and swelling in the injured area. A medical professional may determine the need for surgery in the ACL injury. The recovery time for a severe ACL injury requiring surgery could be as long as six to eight months for return to activity.
Because of the severity of the injury and the extended recovery time, prevention is the best course of action. There are steps that can be taken to help prevent ACL injuries. A proper warm up will help prepare the body for the demands of the activity to be undertaken, thereby reducing the chances for injury. Avoidance of activities that cause pain in the knee, or put undue stress on the ACL, will also help reduce the opportunity for injury. The body repairs the tissues when resting, so adequate rest between activities or workouts is also important. And, properly conditioning the muscles around the knee with quality strengthening and stretching exercises will provide the needed support. Click here for more details on the treatment and prevention of ACL injuries.
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