ACL/MCL

High-impact sports like soccer, football, and basketball carry a high risk of ACL (Anterior Cruciate Ligament) and MCL (Medial Collateral Ligament) injuries from sudden stops, pivots, and collisions.
Typical injuries include ligament sprains, partial tears, and full ruptures.
Key risk factors: prior knee injuries, poor landing mechanics, weak hip/core muscles, and overtraining.
Neuromuscular training, strength, balance, and agility exercises can reduce ACL injury risk by up to 67%.
ACL injuries affect over 200,000 athletes annually in the U.S. alone.

Signs and Symptoms

Mild

Mild swelling

Discomfort

No joint looseness

Moderate

Instability when walking

Significant swelling

Reduced range of motion

Severe

“Popping” sound at injury

Inability to bear weight

Immediate, severe pain

Immediate Care (RICE Method)

Rest: Stop activity immediately; use crutches if needed.
Ice: 20 mins on, 1 hour off (first 48 hours).
Compression: Use elastic bandage (not too tight!).
Elevation: Keep knee above heart level.

When to See a Doctor

Inability to walk
Knee “gives out”
Severe swelling within 2 hours

Professional Treatement

Non-Surgical:

Physical therapy (6–12 weeks)

Bracing

Surgical:

ACL reconstruction (patellar tendon graft)

Post-op rehab (6–9 months)

Prevention Strategies

1. Strength Training:

Focus on hamstrings, quads, glutes

2. Neuromuscular Training:

Plyometrics (box jumps, single-leg hops)

3. Gear Recommendations:

Knee braces (e.g., DonJoy Armor)
Proper footwear (ankle support)

Latest Research

Wearable sensors, such as WHOOP, help track knee load during activity, providing real-time data on stress placed on the joint. This information supports safer recovery and training, especially after ACL or MCL injuries.