7 Ways to Strengthen your ACL

 

You may have heard about anterior cruciate ligament (ACL) injuries from watching athletes on TV, or maybe you know someone who has had one. ACL injuries are relatively common and can occur in people of all ages including children.

According to HealthyChildren, as pre-teens enter into puberty and grow taller and heavier, their risk of ACL injury increases – beginning at age 12 for girls, and age 14 for boys. Girls are at higher risk of ACL injury because after puberty, as their body size increases, girls do usually not develop more muscle power.

If you want to strengthen your child’s ACL and lower their risk of injury, keep reading for seven tips!

What is an ACL?

The ACL is one of the four main ligaments in the knee. It crosses over both sides of the joint and connects to your shinbone on each side. The ACL's function is to help stabilize the knee during movement, especially when twisting or pivoting. 

It is often injured in children and can cause pain and instability in the knee. ACL injuries are common in children because they often play sports, such as soccer or basketball, where there is a lot of turning and running. Treatment for an ACL injury depends on the severity of the injury but may include surgery and rehabilitation. 

ACL Injury Treatment

If your child experiences pain or instability in their knee, they may have an ACL injury. You should take them to see a doctor determine the extent of the injury and whether treatment is necessary. Treatment options vary depending on the severity of the injury, here are a few:

  • Physical Therapy: This is the most common ACL injury treatment. PT will help to improve range of motion, strengthen the muscles around the knee, and regain stability in the joint.

  • Bracing or Splinting: A brace can be worn to restrict movement and protect the ACL while it heals.

  • Surgery: If physical therapy doesn't work, surgery may be necessary to reconstruct the ACL using a graft from another part of your body or a synthetic material.

7 Ways to Strengthen your ACL

Here are seven ways to strengthen your ACL and keep yourself safe from injury.

1. Engage in a variety of strengthening exercises, including squats, lunges, and calf raises. These exercises work your leg muscles, which will help to stabilize your knee and ACL. 

2. Use a foam roller before and after workouts to reduce muscle soreness

3. Stretch your hamstrings and quads after exercise for increased range of motion

4. Wear a knee brace when playing sports or exercising to help protect the ACL from injury 

5. Do exercises that strengthen the quadriceps in order to balance out the strength between both sets of muscles 

6. Don't do deep dives into the water because this puts stress on the knees which can lead to an ACL tear

7. Practice balance exercises. Balancing on one foot or doing balancing drills will improve your proprioception and help keep your ACL stable. 


The ACL is often injured by sports, but it can also be weak from the get-go if you have children that are not active enough. With these 7 ways of strengthening your child's ACL, they'll never need to worry about injury again. Request an appointment today or contact us at (813) 720-8001 and let our team help keep your family safe!