What Is Your ACL?

A torn ACL.

Unfortunately, it's something you hear all too often in the world of sports. Maybe you've had a friend or teammate deal with this injury. You know it can be painful. You know it can stop you from playing. And you know it has something to do with the knee. But what exactly is the ACL? Why is it important? And why does it seem to tear so frequently? Consider this article your quick guide to this crucial ligament.

The anterior cruciate ligament, or ACL, is a common knee injury for athletes. It is one of four main ligaments providing stability in the knee. The ACL’s primary function is to provide a majority of the restraining force to anterior tibial displacement. Basically, the ACL helps to resist force that pushes the tibia (lower leg) forward from the femur (upper leg). Or visa versa: the femur (upper leg) from pushing backward from the tibia (lower leg). The ACL tightens when the leg is extended, and this makes it easy to injure. Imagine your foot is planted on the ground, and you excessively twist your knee inward. Damage to an ACL can often happen in sports which involve sudden stopping, jumping, or quick changes in direction.

An ACL injury does not always require surgery. It is possible the injury could be minor, resulting in a sprain to the ligament (over stretching, but no tear). Or it could be a minor tear, which can be conservatively treated. Both of these types of injuries should be approached with physical therapy to help heal and stabilize. If the tear is significant, or a full rupture of the ligament, surgery and physical therapy are highly recommended. Ignoring medical help can lead to instability in the knee, pain, and eventual arthritis in the joint.

As an athlete, what can you do to prevent tearing an ACL? While we cannot always stop collisions on the field or court, we can take some simple steps to help strengthen and stabilize the knee, helping to lesson the chances of injuring the ACL. Below are a exercises to help stabilize the knee joint:

• Single leg bridges
• Forward lunge walks
• Lateral skaters
• Step ups (6-8 inch)
• Ladder drills (backpedaling, carioca, Ali Shuffle)

If you think you may have injured your ACL it's important to seek immediate medical help either from the ER, your primary physician, or an orthopedic doctor. It is important to follow the R.I.C.E. (rest, ice, compression, elevation) protocol after a suspected injury. Rest the knee and avoid overdoing activity, especially excessive weight bearing activities. Ice the joint to help with pain and swelling. Compress the knee with an ACE wrap and elevate the leg. Try to rest with the knee positioned above the heart to help with swelling and discomfort.

Many athletes can successfully recover if they follow a rehabilitation program and return to sport in less than a year. It does not have to be a career ending injury if the right steps are taken to prevent, repair, and recover.