Learn ways to prevent ACL tears during sports from Dr. Nitin Rawal, Orthopaedic & Sports Injury Specialist in Gurgaon. Avoid serious knee injuries with these science-backed tips.

What Is an ACL Tear?

The Anterior Cruciate Ligament (ACL) is one of the key ligaments that stabilize your knee joint. It helps control forward and rotational movement of the tibia (shin bone) under the femur (thigh bone).

• Sudden stops or direction changes
• Jump landings
• Twisting movements in football, basketball, or cricket

Why Prevention Matter

https://aoscadvanceortho.com/advance-orthopaedic-surgical-centre/

In Haryana, we’re seeing a rise in ACL tears among young athletes, gym, and football players.
A single knee injury can set your training back for months or even end a sports career.
The good news? Most ACL tears can be prevented with proper strength, flexibility, and movement control.

Tips to Prevent ACL Tears

1️⃣ Strengthen Your Thigh & Hip Muscles

Weak quadriceps and gluteal muscles increase stress on your knee/जांघ की मांसपेशियों को मजबूत करें
✅ Do: Squats, lunges, leg presses, and hip bridges.
❌ Avoid: High jumps or heavy squats without proper form.

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2️⃣ Improve Balance & Coordination

Balance training enhances joint control/बैलेंस और कोर मजबूत करें
✅ Try: Single-leg balance drills, wobble board exercises, yoga poses like “Tree Pose.”

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3️⃣ Focus on Landing Mechanics

Most ACL injuries occur during landing from a jump/कूदने की सही तकनीक सीखें
✅ Practice landing softly with knees slightly bent and aligned with your toes.
❌ Avoid letting knees collapse inward (“valgus collapse”).

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4️⃣ Warm Up Before Playing

A quick 10-minute warm-up reduces the risk of injury.
Include:

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5️⃣ Train Smart — Don’t Overload

Gradually increase your workout intensity. Fatigued muscles lose control, making ACL tears more likely/थकान में खेलना avoid करें
Follow the “10% rule” — never increase training volume or speed by more than 10% per week.

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6️⃣ Use Proper Footwear & Surface

Worn-out shoes or uneven surfaces increase twisting forces on the knee.

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7️⃣ Correct Old Injuries

Past ankle or knee injuries can alter biomechanics. Always get them evaluated by a sports injury doctor before returning to play.

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🩺 Expert Advice

If you’ve experienced knee instability, clicking, or pain after a sports injury — it’s best to get an MRI and orthopaedic evaluation.
Early diagnosis can prevent complete ligament rupture and long-term joint damage.

📍 Dr. Nitin Rawal – Orthopedic & Sports Injury Specialist in Gurgaon
Expert in ACL reconstruction, meniscus repair, and sports rehabilitation.

https://aoscadvanceortho.com/advance-orthopaedic-surgical-centre/

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