Avoid These 5 Common Habits That Increase Your Risk of ACL Tears
The anterior cruciate ligament, or ACL, plays a key role in supporting your knee but is easy to injure. Each year countless athletes and active people tear their ACLs often because of actions they could avoid. To treat sports injury treatment , understanding and staying away from bad habits that cause ACL damage is vital. Dr. Ankur Saurav, often referred to as the Best ACL Surgeon in Ranchi, has helped many patients recover from injuries that might have been prevented. He shares, “Most ACL injuries I treat come from avoidable mistakes and poor movement habits. Staying informed and taking precautions is always better than needing surgery or recovery.” To prevent ACL tears, people need to take action and change unsafe habits before they lead to harm. Studies show that female basketball players are 3.5 times more likely to get ACL injuries, while in soccer, the risk is 2.67 times higher. Also, athletes who had an earlier ACL injury are 11.3 times more prone to face another injury within a year. Understanding ACL Tear Prevention: Why These Habits Matter To figure out how to prevent ACL tears, it helps to first learn what makes the ACL prone to damage. The ACL handles tough physical forces like tension, twisting, and pulling. It becomes injured when these forces outmatch its strength. Dr. Ankur Saurav, a best orthopedic doctor in ranchi, has seen that most ACL injuries don’t happen during direct contact. They often occur during quick changes in direction, slowing down fast, or landing after a jump.
The good part? You can cut down the chances of an ACL tear by close to 50% through proper prevention programs. But it works if you spot and change the risky habits causing the problem in the first place. Top 5 Common Mistakes That Lead to ACL Injury Prevention Failures 1. Faulty Landing Mechanics Athletes often develop a risky habit of landing from jumps with their legs stiff and their alignment off. Landing with straight legs and poor form puts extra stress on the ACL. This force can go beyond what the ligament can handle. Faulty landing involves keeping the knees straight, positioning feet close together, and shifting body weight forward. This stance puts a heavy load on the ACL and eliminates Shock absorption from bending the knees. “I often notice this in players who haven’t learned proper ways to land. To land , you should bend your knees and hips while keeping your knees aligned with your toes. Spread your weight between both feet. This helps the muscles around your knees take in the shock, so it does not go straight to the ACL. 2. Skipping Training All Year A lot of athletes mess up by working out when their sport is in season. This habit causes weak muscles around their knees. Weak muscles make knees less stable and more likely to get hurt. Good ACL prevention programs work on fixing basic motions with steady training. Muscles like the hamstrings, quadriceps, and glutes need regular workouts to stay strong and keep the knees steady. Studies show that programs with over 66% compliance can reduce ACL injuries by 82%. This demonstrates how sticking to consistent, year-round training is far better than putting in effort . 3. Training When Fatigued Exercising while you are tired raises the chance of ACL injuries. Fatigue has an influence on coordination and the way you move, which creates bad technique and puts extra strain on the knee joint. Tired muscles fail to give enough support or protection to the joints. This causes unnatural movement patterns that create extra stress on the ACL. Many athletes try to push past fatigue thinking it builds toughness, but this mindset leads to a much higher risk of getting hurt.
Understanding how to avoid an ACL injury starts with spotting and fixing risky habits. Athletes should keep an eye on their energy levels and avoid high-risk activities when feeling tired. 4. Overlooking Muscle Imbalances Lots of athletes put too much emphasis on certain muscles while ignoring others. This leads to imbalances and raises the chances of injuring the ACL. Weak hamstrings and quadriceps can reduce knee stability when performing quick or sudden movements. The strength balance between the hamstrings and quadriceps matters a lot for keeping the ACL healthy. When quadriceps are much stronger than the hamstrings, it causes an imbalance. This imbalance can push the tibia forward putting extra stress on the ACL during tough physical activities. Keeping the core strong is key to protecting the ACL. Weak core muscles reduce control over movement and cause the body to rely on other patterns, which puts more stress on the knees. Doing ACL prevention workouts often, paired with adjusting daily habits, lowers injury chances a lot. 5. Training or Competing on Unsuitable Surfaces ACL injuries are tied to environmental conditions, but many athletes overlook how important surface quality is during practice or competition. Artificial turf raises the injury risk more than natural grass. Slippery or wet surfaces worsen traction and make injuries more likely. The artificial turf's extra friction can make the foot stick when changing direction . This creates twisting forces that can strain the ACL. In the same way wet or slippery surfaces might cause unexpected slips putting the knee in odd positions and increasing the risk of injury. Essential ACL Prevention Exercises and Strategies Preventing injuries like ACL tears needs a clear plan that builds strength, balance, and proper movement. These preventive tips are rooted in years of experience treating athletes from the Ranchi area and draw on well-established research.
Programs designed for neuromuscular training have been effective. For teenage athletes between 14 to 18 years, these programs achieve a significant 72% reduction in ACL injuries. They aim to enhance movement, coordination, and stability. Key Parts of Strength Training involve focusing on the hamstrings, quadriceps, glutes, and core muscles. Exercises like squats, lunges, deadlifts, and single-leg movements are important for building a strong base in ACL injury prevention routines. Plyometric Exercises train athletes to master safe jumping and landing techniques. Movements like box jumps, depth jumps, and lateral bounds should highlight good form rather than reaching the highest jump or farthest distance. Improving Balance and Body Awareness develops the ability to recognize joint positioning and respond to sudden movements. Practices such as standing on one leg using a wobble board, or trying dynamic balance exercises play a big part in strengthening this skill. Additional Tips to Prevent ACL Injuries During Sports Making big habit shifts is key, but smaller steps can also help lower your risk of an ACL injury. Here are some tips to prevent ACL injuries during sports: Start with proper warm-ups. Use active movements that get your body ready for your sport. Warming up well raises muscle temperature, improves flexibility, and activates your neuromuscular system. Choose the right gear. Wear shoes that match your sport and field conditions. Cleats should provide enough grip but not so much that they stick too tightly during quick turns or cuts. Focus on improving your technique. Regular feedback from coaches and reviewing your movements on video can help spot mistakes. Over time, athletes may develop risky habits— trained eyes can correct them before they cause injuries.
Rest and recovery play a big role in keeping muscles strong and well-coordinated to protect the ACL. Getting enough sleep, eating right, and taking breaks between workouts allow the body to rebuild strength and adapt to physical demands.
ACL Injury Statistics and Prevention Data Risk Factor
Injury Rate Increase
Prevention Effectiveness
Female Gender
3.5x higher (basketball) 72% reduction with training
Previous ACL Injury
11.3x higher risk
82% reduction with compliance
Poor Landing Mechanics 2-3x higher risk
50% reduction with correction
Muscle Imbalances
1.5-2x higher risk
60% reduction with strengthening
Fatigue Training
2x higher risk
40% reduction with rest protocols
Patient Success Story: Recovery and Prevention Case Study: Shusma Sharma, 22-year-old Basketball Player Shusma visited Dr. Ankur Saurav’s Hospital after tearing her ACL for the first time in a college basketball match. Shusma said, “I landed when grabbing a rebound and instantly felt something was wrong. The pain was severe, and I couldn’t stand on my leg.” After undergoing ACL reconstruction surgery, she started a detailed recovery plan aimed at healing and avoiding injuries down the line. Shusma mentioned, “Dr. Ankur Saurav didn’t just repair my knee. He showed me how to take care of it and keep it safe.” The rehab program focused on improving strength, fixing how she moved, and teaching her about the habits that caused her injury.Shusma worked on landing , built a conditioning plan she could follow all year, and made her overall movements better. After two years since her surgery,Shusma is back to playing competitive basketball without getting hurt again. “I feel like I’m playing even better now because I know my body more and move smarter,” she says. Her story highlights how fixing bad habits that lead to ACL injuries matters. Why Professional Expertise Matters in Orthopedic Care Dr. Ankur Saurav helps prevent and treat ACL tears using advanced surgical methods along with proven prevention techniques. At his Ranchi practice, he has guided many athletes back to their sports and lowered their chances of getting injured again. Prevention is better than treatment. If patients learn the risky habits they have and work on changing them, they might not even need surgery.
Frequently Asked Questions About ACL Tear Prevention Q: How much time does it take to notice changes from ACL prevention training? A: Most athletes notice better strength and improved movement in about 4 to 6 weeks if they train . To get the best results, they should do sessions of at least 20 minutes several times a week. Q: Is it possible to avoid ACL injuries? A: Not all ACL injuries can be avoided, but studies suggest that injury risks drop by 50% with proper prevention programs. Sticking to these prevention techniques is crucial. Q: What should I do right after an ACL injury? A: Start with the RICE method, which means resting, applying ice, using compression, and keeping the injured leg elevated. Make sure to see a doctor right away. Getting diagnosed and treated can make a big difference in recovery. Q: How can I tell if ACL surgery is needed? A: Whether or not you need surgery depends on things like how active you are, your age, and how bad the injury is. Most athletes end up needing surgery to recover and get back to playing sports. Q: How long does it take to recover after ACL surgery? A: Recovery takes around 6 to 9 months. Athletes often need a full year before they can return to their sport. Conclusion: Steps To Care for Your ACL You can take charge of preventing ACL tears by learning about and tackling the habits that put you at higher risk. Fixing bad landing techniques, staying in shape throughout the year, skipping training when you're tired, fixing muscle weaknesses, and paying attention to the type of surface you're playing on can all lower your chances of this serious injury. Keep in mind, exercises to prevent ACL tears and practicing good movement habits need to become a regular part of your life, not just short-term fixes. Taking steps to prevent these injuries takes less time, money, and emotional strain compared to going through ACL surgery and recovery. If you're an athlete living in Ranchi or nearby, start taking care of your health before any injuries happen. Meet Dr. Ankur Saurav to understand your risks and create a plan to stay injury-free. The decisions you make now play a big role in how well your knees and performance hold up later. To get expert advice on sports injuries and preventing ACL issues in Ranchi, reach out to Dr. Ankur Saurav's Hospital. Book an appointment today and begin securing your athletic future.
(DISCLAIMER:- This blog provides general health information and is not a substitute for professional medical advice. Consult your doctor for personal concerns or emergencies.)
