Protect Your Knees: The Power of Exercise-Based ACL Injury Prevention

ACL injuries are a game-changer—literally. Whether you're an athlete, coach, or parent, you've probably heard the horror stories of torn ACLs leading to months (or even years) of recovery. The good news? Science-backed exercise programs can significantly reduce the risk of knee and ACL injuries, keeping athletes strong and on the field.

Why Prevention Matters

The anterior cruciate ligament (ACL) is crucial for knee stability, especially in high-impact sports like skiing, soccer, basketball, and handball. Unfortunately, ACL injuries are all too common—especially among female athletes and young players. But research shows that structured, exercise-based prevention programs can cut injury risk in half!

What Makes a Great ACL Injury Prevention Program?

The best programs don’t just focus on one thing—they combine multiple elements, such as:

✅ Strength Training

Building strength in key muscles supports knee stability and absorbs impact. Key exercises include:
✔ Squats – Strengthens quads, hamstrings, and glutes. Focus on proper form with knees tracking over toes.
✔ Romanian Deadlifts – Improves hamstring and glute strength to support knee control.
✔ Lunges – Works on single-leg strength and stability, mimicking sport-specific movements.
✔ Nordic Hamstring Curls – Reduces hamstring strain risk and improves knee joint protection.

✅ Plyometrics (Jump Training)

Training athletes to land properly can prevent unnecessary knee stress. Key exercises include:
✔ Box Jumps – Teaches controlled takeoff and soft landings to absorb impact.
✔ Depth Jumps – Focuses on rapid response and controlled deceleration after landing.
✔ Lateral Bounds – Develops knee control during side-to-side movements.
✔ Jump Squats – Reinforces explosive power with proper landing mechanics.

✅ Neuromuscular Training

This focuses on balance, coordination, and body awareness to improve movement patterns. Key exercises include:
✔ Single-Leg Balance on an Unstable Surface – Enhances proprioception and knee stability.
✔ Ladder Drills – Improves footwork, coordination, and quick decision-making.
✔ Lateral step downs – Strengthens hip abductors to prevent knee valgus (inward collapse).
✔ Drop Landings with Feedback – Helps athletes recognize and correct improper landing mechanics.

✅ Proximal Control Exercises

Strengthening the muscles around the pelvis and trunk improves knee control and overall movement efficiency. Key exercises include:
✔ Single leg Bridges – Activates and strengthens the glutes for better lower-body control.
✔ Front planks with Leg Lifts – Engages core muscles while controlling lower-body movement.
✔ Side planks with Leg Lifts – Targets the glute medius to improve single-leg stability.
✔ Pallof Press – A core anti-rotation exercise that enhances trunk stability and reduces compensatory movements.

When and How Often Should Athletes Train?

🔹 Start in the preseason and continue throughout the year.
🔹 At least 2-3 sessions per week, with exercises lasting 20+ minutes per session and at least 30 minutes per week total.
🔹 High compliance is key! Athletes who stick to the program see the best results.

The Bottom Line

ACL injuries aren’t inevitable. With the right training, we can drastically reduce the risk of knee injuries and keep athletes playing the sports they love. Whether you're a soccer player, a skier, a rugby or football player, an exercise-based prevention plan, executed consistently, is your best defense.

Looking to get started? We’ve got you! Our expert staff at Revo has the knowledge, professional & athletic experience to keep you healthy and reduce your risk of serious injury!