How to snap your ACL

For the TLDR version, watch the video below :)

What is the ACL?

The Anterior Cruciate Ligament (ACL) is one of the four main ligaments in the knee that connect the femur (thigh bone) to the tibia (shin bone). It plays a crucial role in stabilizing the knee joint, especially during activities that involve sudden changes in direction, jumping, or pivoting.

Common Causes of ACL Injuries

ACL injuries are particularly common in sports that require rapid and dynamic movements. The most frequent causes include:

  1. Sudden Stops and Changes in Direction: Sports like soccer, basketball, and football often involve quick pivots and abrupt changes in direction, which can put significant stress on the ACL.

  2. Jumping and Landing: Improper landing techniques after a jump can strain the ACL. This is common in sports like volleyball and gymnastics.

  3. Direct Impact: Direct blows to the knee, often occurring in contact sports, can lead to ACL tears.

  4. Twisting Movements: Activities that involve twisting the knee while the foot is firmly planted on the ground, such as skiing or dancing, can also result in ACL injuries.

ACL Surgery and Rehabilitation

After an ACL injury, especially if it's a complete tear, surgical reconstruction is often required. The surgery involves replacing the torn ligament with a graft, which can be taken from the patient's own body (autograft) or from a donor (allograft).

Post-Surgery Care: Limiting Open Chain Movements

Rehabilitation after ACL surgery is critical for recovery and involves several phases. One important aspect of early rehabilitation is limiting open chain movements. Here’s why:

  • Open Chain Movements: These involve exercises where the foot is free to move, such as leg extensions. In contrast, closed chain movements involve the foot being fixed, like in squats or lunges.

  • Stress on the ACL: Open chain movements can put undue stress on the newly reconstructed ACL because they often involve isolated quadriceps contractions that can cause anterior translation (forward movement) of the tibia, stressing the new graft.

  • Healing and Stability: Immediately after surgery, the new ACL graft is still healing and integrating into the knee joint. Limiting open chain movements helps protect the graft during this vulnerable period.

Recommended Approach

During the early stages of rehabilitation, focus on closed chain exercises that are less likely to stress the ACL graft. These exercises not only protect the healing ligament but also help in gradually restoring strength and stability to the knee joint. As healing progresses and under the guidance of a physical therapist, open chain exercises can be gradually introduced.

Understanding the nature of ACL injuries and the importance of proper rehabilitation techniques is crucial for a successful recovery. Limiting open chain movements post-surgery is a key strategy to ensure the reconstructed ligament heals properly, ultimately leading to a stronger and more stable knee.

If you want to learn more or book in to rehab your ACL, click here to book or contact us on 0402 832 329.

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