For many athletes, an ACL tear is among the injuries they dread the most. It’s painful, often requires surgery, and typically involves a long recovery that takes you out of the game. But while ACL tears are serious, you can reduce your risk significantly with the proper training, gear, and movement strategies.
This blog answers commonly asked questions about ACL tears: what they are and why athletes are especially vulnerable. We also discuss how to prevent ACL tears in soccer, skiing, and football, and where to go for help if you experience symptoms.
What Is an ACL Tear?
The ACL, or anterior cruciate ligament, is a structure that helps keep the knee stable. It links the femur (thighbone) to the tibia (shinbone) and helps control forward motion and rotation.
Most ACL tears occur without direct contact, unlike fractures or concussions. Instead, they typically occur when:
- Changing Direction Quickly: When your foot is planted and you twist your body, it puts a lot of pressure on the knee, especially the ACL.
- Pivoting With Foot Stuck in Place: That twisting force has nowhere to go but through the knee, which can easily overload the ligament.
- Landing Awkwardly From a Jump: If your knees cave in or you don’t bend enough at the hips and knees, it increases the strain on the ACL.
- Stopping Suddenly: Slamming on the brakes mid-sprint forces your knee to absorb a lot of impact in a short amount of time.
- Knee Collision: While most ACL tears happen without contact, a hard blow to the outer knee can stretch or tear the ligament.
- Hyperextending Your Knee: Straightening the knee past its normal range, such as during a bad landing or a fall, can cause severe damage.
Why Are ACL Injuries So Common in Sports?
Each year, an estimated 350,000 ACL reconstruction surgeries are performed in the U.S. While the data doesn’t specify how many of these injuries happen to athletes, we know that sports involving cutting, pivoting, and jumping account for a large portion of them.
ACL injuries are especially common in:
- Soccer
- Football
- Basketball
- Skiing
- Volleyball
These sports involve fast direction changes, single-leg landings, and rapid deceleration.
What’s more, research suggests that women athletes tear their ACLs two to eight times more frequently than men. Women have a higher risk of ACL injury due to anatomical and hormonal differences, as well as landing and movement mechanics that may differ from those of male athletes.
Some risk factors, like genetics and joint structure, cannot be changed. However, athletes can reduce the likelihood of getting an ACL tear through injury prevention programs that focus on modifiable risk factors.
How To Prevent ACL Tears: Tips by Sport
ACL injury risk varies by sport due to the specific movements each sport requires. Here’s how to prevent ACL tears based on the unique mechanics of soccer, football, and skiing.
How To Prevent ACL Tears in Soccer
- Start With Dynamic Warm-Ups: Include exercises that activate muscles and mimic sport-specific movement.
- Neuromuscular Training: Many strategies used in programs like FIFA 11+, which focus on preventing ACL tears in soccer, also apply to other field sports. The drills in these programs improve body control during cutting and landing.
- Strengthen Quads and Hamstrings: Imbalances between these muscle groups are a known risk factor for ACL tears. Both should be strong and well-conditioned.
- Practice Proper Landing: Single-leg landing exercises teach athletes to absorb force and reduce knee strain.
How To Prevent ACL Tears in Football
- Use Cleats Appropriate for the Field Conditions: Excessive traction can increase the risk of twisting injuries.
- Strengthen Your Core: A strong core helps maintain balance and stability during tackles, cuts, and lateral movements.
- Work on Landing Mechanics: Controlled jump training reduces awkward landings, especially after contact.
- Agility Drills: Cone drills, ladder work, and quick footwork exercises train your body to handle directional changes with control. Like in soccer, how to prevent ACL tears in football comes down to building strength and improving balance during high-speed movements.
How To Prevent ACL Tears in Skiing
- Adjust Bindings Properly: Incorrect binding settings can delay release and increase injury risk.
- Train for Balance and Core Control: Balance boards and core circuits can help improve reaction time and postural stability.
- Don’t Ski Fatigued: Good form and body awareness are key to how to prevent ACL tears in skiing, especially when fatigue sets in. Know when to call it a day.
How To Prevent ACL Tears: General Prevention Strategies
Outside of sport-specific drills, there are foundational habits every recreational and professional athlete should include in their routine.
Strength Training
Core and lower-body strength are essential, especially if you’re learning how to prevent ACL tears in football and other high-impact sports. Focus on building strength in the hamstrings, glutes, and core. The hamstrings counteract the forward motion of the tibia, reducing strain on the ACL. The glutes and core provide balance and help control hip movement, which affects knee alignment.
Flexibility and Balance Exercises
Tight hips or hamstrings can alter movement mechanics. To improve flexibility and joint control, incorporate dynamic stretches, yoga, or balance board work into your weekly routine.
Use Proper Technique
Work with a coach or trainer to evaluate your jumping, cutting, and pivoting technique. Minor corrections can prevent significant injuries.
Warm-Up and Cool-Down Routines
Consistent warm-ups prepare muscles and joints for impact, while cool-downs reduce stiffness and aid recovery.
When To See a Doctor
Not all knee pain signals a torn ACL; ACL tear symptoms can feel similar to other injuries like meniscal tears, medial collateral ligament sprains, and lateral collateral ligament sprains. However, it’s best to play it safe. See a doctor if you experience:
- A popping sound or sensation during activity
- Swelling in the knee within a few hours of a twist or fall
- Ongoing instability, especially when pivoting or turning
- Pain that limits weight-bearing or affects your movement
Early evaluation and diagnosis can prevent long-term damage. Ignoring symptoms or trying to “tough it out” often leads to further injury or longer recovery timelines.
Urgent Care Clinic of Lincoln: Here When You Need Us
At Urgent Care Clinic of Lincoln, we understand how important movement and performance are to athletes. Whether you’re a weekend warrior or a competitive player, we’re here to help you with injury prevention and recovery.
We offer:
- Initial evaluations for sports-related knee injuries
- On-site treatment for mild to moderate strains, sprains, and joint pain
- Referrals for imaging, orthopedic consultation, or surgical care when needed
- Guidance on return-to-play timelines and safe movement strategies
Our walk-in clinic is staffed with experienced and trained providers. Whether you’re recovering from a strain or want advice on how to prevent ACL tears in skiing, our team can guide you on the right steps.
Get the Care You Need To Stay in the Game
ACL injuries can be painful and disruptive, but early action can make a huge difference. If you experience knee pain, swelling, or instability after a fall or sudden movement, visit the Urgent Care Clinic of Lincoln. We offer walk-in evaluations for mild to moderate injuries and can provide referrals to specialists if needed.
Don’t wait until you’re sidelined to take your health seriously. Drop by anytime during clinic hours — walk-ins are welcome. Contact us for more information about our services.