ACL injuries are a big challenge for soccer players. The quick stops, sudden direction changes, and explosive moves in soccer put a lot of stress on the knee. Add the chance of cleats sticking in the turf, and it is easy to see why ACL injuries are so common.
Fact to note: Females are more likely to experience ACL injuries because of a few key factors. For one, the angle of the femur to the tibia (known as the Q angle) tends to be greater in females, which puts more strain on the ACL. Hormones and the way muscles are activated also play a role, making female athletes more prone to these injuries.
Can ACL Injuries be Prevented?
YES! You can lower the risk of ACL injuries with the right approach. It all starts with proper training. Here are some tangible tips to help ACL injury prevention:
- Train for all kinds of movement: Soccer is not just about running in a straight line. Practicing lateral and twisting movements helps prepare your body for the in-game demands.
- Strengthen in awkward positions: Conditioning your body to handle the unexpected angles and forces during play can make a big difference. Seeing a professional who is familiar with the way your body needs to move is essential.
- Play multiple sports: Athletes who focus on one sport too early may miss out on building a variety of movement skills. Playing different sports helps improve coordination and reduce injury risks by strengthening and providing better mobility and stability in a full range of motion.
Recovering from an ACL Injury
Recovering from an ACL injury takes time, and every case is different. Note that this timeline is not the case for every injury, but just the estimate. The process usually starts with prehab—building strength and improving range of motion before surgery. After surgery, rehab happens in stages:
- Weeks 1 to 8: Early rehab focuses on reducing swelling and regaining strength, especially in the quadriceps. You will start to see milestones like walking without crutches.
- Weeks 12 to 16: Many athletes may start running during this time, which feels like a huge step forward and turning point, both physically and emotionally.
- Beyond 16 weeks: Rehab becomes more soccer-specific, with ball work, agility drills, and game-like conditioning. Full recovery can take 6 to 12 months or more, depending on the individual.
Find a physical therapist familiar with Soccer and its movement!
Working with a physical therapist who understands soccer can make a big difference. A physical therapist who is familiar with soccer can create rehab programs tailored to the demands of your position. For example, a forward might focus on quick sprints and agility, while a goalkeeper works on explosive side-to-side movements.
Recovery is not just about the injured knee. It involves strengthening the hips, core, and even the other leg to ensure the whole body is ready to return to play. By focusing on full-body movement, you can not only heal your injury but become stronger to prevent future ones.
Tackling the Mental Side of Recovery
An ACL injury is tough on the mind as well as the body. Sitting on the sidelines while your team plays can feel discouraging. That is why getting back to soccer-related activities, like kicking a stationary ball, as early as possible is so important.
Building confidence takes time, but each milestone, like running and practicing with the team, reminds athletes they are getting closer to playing again. Taking it slow is important for safety, but working with an experienced physical therapist who can get you to touching a ball and working your way up a day at a time is so important.
Looking Ahead
ACL injuries are tough, but they don’t have to stop you. With the right training, a solid rehab plan, and the mindset to take it one day at a time, soccer players can bounce back even stronger and get back to doing what they love.
Schedule an appointment today to work with Nathan at the Spooner Sports Institute!