Prevent ACL Tears
Women soccer players are 2-8 times more likely than men to tear an anterior cruciate ligament (ACL)
​
Many ACL injuries can be prevented through basic strength training and conditioning
​
Learn about the causes of ACL injuries and how to reduce the risk of injury
Potential Causes of Increased ACL Risk
-
Improper Footwear
-
Improper Warmup
-
Strength Training
-
Technique
-
Menstrual Cycle
​
Choosing the Right Footwear
Footwear choice is critical to injury prevention, particularly the cleat design, with round studs or turf-specific soles for artificial turf and harder ground, and blades for use only on softer, natural surfaces. Fit should be snug but comfortable so your foot does not move within the upper. Women's specific designs may provide better support. The goal is to have predictable grip, that allows your foot to pivot without the sole catching or getting stuck.​
Proper Warmup
Proper warmup has been shown to significantly reduce the risk of many types of injury, including ligament tears. Adopt a standard warmup routine to use before every training session or match. The FIFA 11+ routine has been widely adopted and can be adapted as needed for any individual concerns.
Stength Training
Consistent strength training targeting the knee joint and related anatomy helps to reduce the overall risk of ACL injury. Effective strength training performed 2-3 times per week both during the season and the off-season is a proven prevention strategy that also improves performance.
​
Technique
Working on proper cutting, planting, jumping, and landing technique can help to reduce the risk of ACL tears.
​
Menstrual Cycle
Recent studies have identified a potential increased risk of ACL injury during certain stages of the menstrual cycle. This may be related to changes in hormone levels that cause increased muscle laxity, and thus increased lateral motion within the knee during certain movements.
Our Mission
Strong Her Knees is dedicated to educating women in soccer about ACL injury prevention.
