The Anterior Cruciate Ligament (ACL) connects the thigh bone (femur) to the shin bone (tibia) and is crucial in helping us maintain our balance while playing high-intensity sports like basketball, boxing, soccer, hockey, tennis, etc. This is because these sports involve sudden jerky stops and major directional changes in just a few microseconds of time. This can place great stress on the ligament and an unfortunate example is that of Mary Kom- India’s favorite boxer or Rishabh Pant- the cricketer. Funnily enough, women are more likely to get their ACL injured than men because of the difference in build- wider hips that alter the knee joint alignment, the biomechanics (how we handle a fall by not engaging our core), and plain old hormones which influence the elasticity of collagen found in the joint.
How Do ACL Injuries Happen?
High-intensity workouts and sports with a lot of running or jumping can cause the ACL to sprain or tear. Some of the common causes include:
- Changing direction very suddenly or pivoting sharply
- Landing in the wrong way after a jump
- A football tackle is harmful
- Stopping very suddenly and in a jerky manner
- Not wearing the right-sized footwear
- Be extra careful if you play on artificial turf
- The anatomy of the knee joint itself
All of these situations can cause the ligament to stretch or tear. The stretching may result in temporary pain but the joint recovers. Tearing is more permanent and extremely painful.
What are the symptoms of an ACL injury?
The most common symptom that people report is the ominous “pop” sound from their knees, feeling unstable and like the knees may give way. The other symptoms are major swelling and tenderness at the knee and a marked loss in range of motion.
What are the ways I can prevent an ACL Injury from occurring?
The methods that you could use to prevent an ACL injury are as follows-
- Learn to engage your core always
- Strengthen your hamstrings.
- Using the right technique while jumping, cutting or pivoting is paramount.
- The right kind of footwear and gear should help a lot too.
Treatment for ACL Injury
A minor tear will mean plenty of rest and physical therapy to get back to normal. A major one will require reconstruction surgery. A partial tear is when some of the fibers of the ligament are torn while a complete tear is self-explanatory. A physical exam and an MRI can help the doctor understand the extent of the damage. Surgery is only recommended for someone who really needs it and wants to get back to a physically very demanding routine, while non-surgical solutions are used for people who want to get back to their normal quality of life. Even people with complete ACL tears can make a full recovery and get back to jogging, swimming, or cycling but the time taken can vary.
Conclusion
An ACL injury is painful but is not the end of the road. Be patient and listen to your body. Stick to a routine and finish your strengthening exercises gently. This can be done by using the right technique. You will soon get back to your former lifestyle.
