No athlete wants to spend a season on the sidelines because of an ACL injury. Whether you’re a veteran player or just getting into the game, tearing your ACL can mean months of recovery.
Injuries happen, but there are things you can do to lower your risk. “One of the easiest ways to protect your ACL is by adding the FIFA 11+ warm-up to your routine,” says Michael O’Malley, MD, Carilion Clinic Sports Medicine. “It only takes about 20 minutes, and research shows it can help athletes stay healthier throughout the season.”
What is an ACL tear?
Your anterior cruciate ligament, or ACL, is one of the main ligaments that keeps your knee stable. If too much stress is put on the ligament, it can partially or fully tear. This usually happens during quick movements like:
- Jumping
- Quickly changing direction
- Stopping suddenly while running
Many people hear or feel a "pop" when the injury happens. Swelling usually follows quickly, and walking or putting weight on the knee can be difficult.
Recovering from an ACL tear often means surgery, physical therapy, and a long break from sports.
Who's at risk for ACL tears?
ACL injuries can happen to anyone, but they're most common in athletes who play sports that involve running, jumping, or quick direction changes.
Because of differences in anatomy, female athletes are at higher risk than males. Previous knee injuries, muscle weakness, poor technique, and skipping warm-ups can also increase the chance of getting hurt.
What is FIFA 11+?
FIFA 11+ is both a warm-up and an injury prevention program designed to have lasting benefits. Instead of simply jogging a few laps and stretching, the program includes exercises that improve:
- Balance
- Strength
- Coordination
- Core stability
- Jumping and landing technique
- Running form
“The goal is to teach your body movement patterns that help protect your knees during sports,” explains Dr. O’Malley.
Although it was originally created for soccer players, many athletes, coaches, and trainers in other sports now use it because the movements are useful for just about anyone who’s active.
Consistency is key
Studies have found that teams who consistently use the FIFA 11+ program have fewer lower-body injuries, including ACL tears.
The biggest factor is consistency. Doing the warm-up before practices or games several times a week gives athletes the best chance of seeing the benefits.
If you have symptoms of an ACL injury, reach out to your doctor or visit your nearest urgent care clinic.
