ACL injury is one of the most severe injuries in football. Recovery takes 6-9 months, and sometimes a player never returns to their previous level.
What is ACL?
ACL (Anterior Cruciate Ligament) is the anterior cruciate ligament in the knee joint. It ensures the stability of the knee. It can tear during sudden turns, stops, or improper landings.
Risk Factors
Women are 2-8 times more likely to suffer an ACL injury compared to men. Playing while fatigued increases the risk. Poor technique โ especially inward buckling of the knee when landing from a jump. The risk is slightly higher on artificial turf.
Prevention Program
The FIFA 11+ program is a specialized warm-up routine that reduces the risk of ACL injury by 30-50%. It includes: proper stretching exercises, balance exercises, strengthening muscles around the knee, and correct jumping and landing techniques.
A proper 15-minute warm-up can save months and years of treatment.
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