Reducing ACL Injury Risk: A Proactive Approach to Knee Health

Written By Juli Sowder

By Scott G. Perkinson, MD, FAAOS, Orthopaedic & Fracture Clinic

Reducing ACL Injury Risk - A Proactive Approach to Knee Health with pictures of a physician looking at an athletes knee, an athlete being instructed on the proper movement and an athlete training.

The anterior cruciate ligament (ACL) plays a vital role in stabilizing the knee during pivoting, cutting, and jumping. ACL injuries are especially common in sports like soccer, basketball, and football—and often occur without contact. These injuries frequently require surgical reconstruction, long rehabilitation, and can increase the risk of early-onset osteoarthritis.

The good news: ACL injury risk can be significantly lowered through the right training. Research supports neuromuscular training programs significantly reduce injury risk, particularly in young athletes.

Understanding Injury Risk

Most ACL injuries happen during deceleration, landing from a jump, or changing direction.

Contributing factors include:

  • Poor movement mechanics

  • Weak hip and core muscles

  • Improper landing or cutting technique

Female athletes face a higher risk due to anatomical and hormonal differences, as well as distinct neuromuscular control patterns.

Strategies to Reduce ACL Injury Risk

Research shows that targeted training can reduce ACL injury risk by up to 50%. The most effective programs include:

  • Neuromuscular Training: Doing jump-landing drills, balance work, and agility exercises to improve body control.

  • Strengthening: Building hamstring, glute, and core strength to support proper knee alignment.

  • Plyometrics & Technique: Practicing proper jumping and landing mechanics (knees bent and aligned over the toes).

  • Flexibility: Maintaining hip and leg flexibility to prevent compensatory movements.

  • Sport-Specific Drills: Simulating real game movements to develop safe, repeatable habits.

Implementation Matters

ACL risk-reduction programs are most effective when done consistently—two to three times per week during preseason and in-season training. Success depends greatly on compliance, so education for coaches, parents, and athletes is critical. Programs should be simple, require minimal equipment, and be easy to integrate into warm-ups.

The OFC Difference

At the Orthopaedic & Fracture Clinic, we fully integrate orthopedic and sports medicine physicians, physical therapists, athletic trainers, and strength and conditioning coaches under one roof. This athlete-centered model ensures:

  • Seamless communication across disciplines

  • Individualized treatment and prevention plans

  • Expert guidance from diagnosis through rehabilitation and return-to-play

Through the OFC Performance Lab in Mankato, we go beyond treatment by embedding strategies to lower injury risk into training programs for athletes of all ages. Our goal: keep athletes healthy, resilient, and performing at their peak.

Take the Next Step

Every athlete deserves expert care—and ACL injuries don’t have to be part of the game. Whether you want to reduce your risk of injury or recover from one, OFC has the expertise to help you.

Explore the OFC Performance Lab or call 507-901-1043 to schedule a consultation.

Juli Sowder
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