1. Understand What the ACL Is
The ACL is the anterior cruciate ligament. It is one of four main ligaments of the knee that helps prevent the tibia (a lower leg bone) from moving forward. It is one of the ligaments responsible for attaching the femur (thigh bone) to the tibia. Logic would lead you to suspect that if there is an anterior ligament, then there must be a posterior ligament. Indeed there is. However, injuries are more likely to happen to the ACL. The ACL crosses the posterior ligament hence the name "cruciate," which means "to cross."
2. Train Those Muscles
Regardless of the source of the knee problems, you must train the muscles that surround the joint. If the muscles that surround the joint are strong, you will decrease any pain that you might be experiencing. The primary muscles that surround the knee are the quadriceps and the hamstring muscles, or the muscles in the back of the thigh. These are the two largest groups of muscles in your body for a reason. You must build up their strength for the knee to function optimally. If you have access to a gym facility, become acquainted with the leg-press machine. Remember, you should be able to leg press at least your body weight since you do this every time you get out of a chair. If you are unable to complete this weight on a leg press, do not despair. Just get to work. Allow your muscles at least 48 hours to recover in between sessions. At home, you can do simple wall slides and controlled standing and sitting from a chair. For instance, take five seconds to stand without holding on to any handles and five seconds to sit in the same manner. Try this at your kitchen table several times daily.
3. Start a Cardio Regimen
All joints in the body like motion. While strengthening the muscles surround the joint is good practice, it is also good practice to get those knees moving. If you are experiencing any knee pain, you should aim to complete activities that allow for maximal joint motion without bearing a significant amount of weight. These activities include the use of a bicycle, elliptical machine or a pool. You will be astonished how great the knee feels when it gets to move.
4. Know Your Risk Level
ACL tears commonly happen in athletes, but sports that involve hyperextension of the knee and cutting activities are more likely to predispose you to injury. Some of the sports with the highest rates of ACL injuries include: Football, basketball, soccer, skiing, gymnastics and hockey. Also, females have a higher likelihood of sustaining a tear than males. There are many factors that have been implicated in the increased rate in females, including hormonal factors, size of their ACL and landing techniques.
