About 250,000 people tear their ACLs each year. Women are 8 times more likely to experience a tear.
…Innocent Bystanders and girls named “Katie.”
Although I have to be the “tough girl” I publicly publish that I didn’t cry when I tore my ACL, I know that every injury is different. In all my years of playing sports, soccer, Ultimate and volleyball especially, I have seen many people fall to the ground screaming out in excruciating pain.
I hate saying this now, but I always thought that people who torn their ACLs were kinda weak. Not the case at all! I can tell you that it’s not the level of activity you are competing at that determines a tear, it’s the small details (second-nature motions) that can go slightly wrong–a bad hop, an awkward fall or a quick twist in the wrong direction.
Be careful out there!
A great list of knee excercises & stretches that will help prevent tears.
The University of Rochester Medical Center offers an ACL Injury Prevention Program which features these sample excercises:
- Warm-ups: Jog, slides, backpedals
- Strengthening: Lunge walk, ball bridge, calf raise
- Plyometrics: Lateral, front/back & single leg hops, rebound jumps, scissor jumps
- Agility:Shuttle and pivot runs
- Stretching Hamstrings, quads, calves, groin and hip flexors