January 8

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Don’t Let an ACL Injury Sideline You: 6 ACL Injury Prevention Tips

By Jordan Millhausen

January 8, 2023


ACL (anterior cruciate ligament) injuries are a common occurrence in high school sports, with basketball, soccer, and football being some of the most at-risk sports. These injuries can be serious and often require surgery and extensive rehab, which can be a major disruption to an athlete's career.

It is especially important for female athletes to take precautions to prevent ACL injuries, as they are two to eight times more likely to suffer from an ACL tear than male athletes. This increased risk may be due to factors such as differences in muscle strength, muscle activation patterns, and hormonal influences.

So, how can high school athletes reduce their risk of ACL injuries? Here are a few tips:

  1. Focus on proper technique: Proper technique is crucial for reducing the risk of ACL injuries. This includes proper landing techniques, proper foot placement, and maintaining good posture.
  2. Strengthen the muscles around the knee: Strong muscles around the knee, including the quadriceps and hamstrings, can help to provide stability and support to the knee joint.
  3. Incorporate balance and agility training: Improving balance and agility can help to reduce the risk of falls and awkward landings, which are common causes of ACL injuries.
  4. Wear proper footwear: Wearing shoes that provide good support and are appropriate for the sport can help to reduce the risk of ACL injuries.
  5. Stay properly hydrated: Dehydration can increase the risk of muscle strains, which can contribute to the risk of ACL injuries.
  6. Take breaks and rest: It is important to take breaks and allow time for rest and recovery, especially during high-intensity training periods.

By following these tips and working with a coach or trainer, high school athletes can reduce their risk of ACL injuries and stay safe on the field or court. Female athletes in particular should be mindful of the increased risk of ACL injuries and take extra precautions to prevent them. By prioritizing prevention and maintaining good physical condition, high school athletes can stay healthy and continue to pursue their athletic goals.

Jordan Millhausen

About the author

Jordan Millhausen is a highly skilled and accomplished young professional. As the founder of Wonderfly Athletics and co-owner of Wonderfly Events, he brings a wealth of expertise and experience to his work. Jordan holds a Mechanical Engineering degree from the University of Maryland, College Park, and has a background in data analytics, systems engineering, Lean-Agile Development, and project management. In addition to his engineering skills, Jordan is also a NASM certified trainer with a NASM PES (Performance Enhancement Specialization). He has been working in the fitness industry for over 10 years, during which time he has helped athletes and adults of all ages and abilities improve their performance and reach their goals. Jordan is particularly skilled in jump training, calisthenics, and strength training.

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