The anterior cruciate ligament, also known as the ACL, has a very important job. It's one of the four main ligaments that hold your leg bones together at the knee. Unfortunately, the ACL is also one of the most commonly injured parts of the knee. The American Academy of Orthopaedic Surgeons reports 200,000 ACL injuries a year, with half of those resulting in surgery. However, you can prevent injury with exercise to strengthen the ACL. Talk to your doctor before beginning a new exercise regimen.
The Key to Strength
The key to strengthening the ACL is increasing the strength of the muscles that support it. The main muscles involved are the four muscles in the front of your thigh called the quadriceps and the group of muscles in the back of your thigh known as the hamstrings. When these muscles are stronger, they absorb more of the shock as you place pressure on your knee. These muscles also help to stabilize the movement of the kneecap.
Quads Exercise
An exercise to strengthen the ACL through the quads is the straight leg lift. Do this by lying on your back, raising your torso by propping up your elbows, and bending your left knee so that your left foot is closer to your buttocks. Keep your right leg straight in front of you and the foot flexed. Then squeeze the right leg and lift it several inches off the ground. Hold it there for five seconds, then slowly lower the leg. Switch legs and repeat the exercise. Do two sets of 10 repetitions on both sides.
Hamstring Exercise
An exercise to strengthen the ACL through the hamstrings is the hamstring curl. This exercise will require you to hold onto the back of a chair for balance. Keep your legs together and lift your right foot off the ground behind you toward your buttocks. Don't lift it higher than a 90-degree angle. Hold the position for five seconds, then slowly lower your leg back to the ground. Repeat the exercise on the other side. Do two sets of 10 repetitions on both sides.
Exercise for Both
An exercise that strengthens the quadriceps and the hamstrings at the same time is called the step up. You'll need a 6-inch platform to do this exercise. Stand behind it and place your right foot on the platform so that the entire foot is on the flat surface. Step up and lean your weight on your right leg. Let your left leg dangle behind you. Hold this position for five seconds, then step back onto the floor. Switch sides and repeat the exercise. Do two sets of 10 repetitions.
