Anterior cruiciate ligament- The anterior cruciate ligament is one of the knee ligaments connecting the upper bone and the lower bone at the knee. It keeps the knee stable and is responsible for knee movements.
During an anterior cruciate ligament sprain, the ligament is either overly stretched or torn. This is because the knee is overly straightened, twisted or bent.
There are 3 grades. Grade 1 is where the ligaments are overstretched. The ligaments are still able to keep the knee joint stable. A grade 2 sprain is where there is a tear of the ligament. Pain is felt and there is a feeling of the knee giving way. Grade 3 is where there is a complete tear or rupture of the ligament. There is extreme pain and the player’s knee feels extremely unstable.
During an anterior cruciate ligament sprain, the ligament is either overly stretched or torn. This is because the knee is overly straightened, twisted or bent.
There are 3 grades. Grade 1 is where the ligaments are overstretched. The ligaments are still able to keep the knee joint stable. A grade 2 sprain is where there is a tear of the ligament. Pain is felt and there is a feeling of the knee giving way. Grade 3 is where there is a complete tear or rupture of the ligament. There is extreme pain and the player’s knee feels extremely unstable.
Directly Fitness. (N.D). [Damaging the ACL]. Retrieved from http://directlyfitness.com/store/common-knee-injuries/
Cause
1) Changing direction quickly with one foot planted on ground
2) Landing on the ground awkwardly
3) Sudden impact on the knee (when a player tackles you)
4) Slowing down abruptly from a sprint
Symptoms
1) Pop sound after injury is sustained
2) Knee pain
3) Swelling
4) Tenderness on inner side of knee.
5) Difficulty or inability to straighten knee
6) Knee feels unstable
7) Limited knee movement
1) Changing direction quickly with one foot planted on ground
2) Landing on the ground awkwardly
3) Sudden impact on the knee (when a player tackles you)
4) Slowing down abruptly from a sprint
Symptoms
1) Pop sound after injury is sustained
2) Knee pain
3) Swelling
4) Tenderness on inner side of knee.
5) Difficulty or inability to straighten knee
6) Knee feels unstable
7) Limited knee movement
Michigan. (28 April, 2009). [Knee'd to know basics. My personal experience of ACL Tear and Reconstruction....Twice]. Retrieved from http://acljourney.blogspot.sg/2009_04_01_archive.html
Treatment (This treatment is only after sustaining the ACL. A doctor must be consulted to examine the degree of damage)
Use R.I.C.E. method, rest, ice, compression and elevation. Even if it is only the slightest discomfort, always seek rest first. If bruising and swelling appears, always apply ice to reduce bruising and swelling. Apply ice packs for 20 minutes 3 times a day. Direct skin contact with ice may result in frost bite. Use a compression band on the injured knee to reduce swelling and bruising. Elevate the leg as much as possible (best above the heart), for the same function as icing and compressing, to reduce swelling and bruising.
Use crutches or splints to prevent any pressure being put on the knee. A doctor must be consulted to decide if surgery is required. The doctor might recommend braces if surgery is not necessary. A grade 1 tear will recover in 1 or 2 months, but a grade3 tear can take up to 9 months. Do not participate in any strenuous activity immediately after treatment. Strengthening exercises are required to ensure that the ligament is completely repaired and strong.
Stretching exercises
1) Quadriceps stretch. Stand on your left leg with the right leg bent backwards and use your right hand to hold onto your right leg. Slowly pull the right leg back towards the buttocks, until a stretch can be felt. Alternatively, you can stand on you left leg with your right leg bent backwards, but instead use you left hand to hold you right leg. Repeat with the other leg and hold for 20 seconds. Grab onto a steady object for balance. Do this exercise 3 times per set, and do 3 set per day.
2) Find a stair step, a sturdy stool or curb. Stand at the edge of the ledge with the other feet gently stepping beside. The hands should be holding onto support. Transfer the weight of the body on the leg to be stretched, and keeping the toes on the ledge, move the heel down until a stretch is felt on the calf. Hold for 15 seconds and repeat 3 times. Do the stretch thrice per day.
3) Wall squat. Lean against the back of the wall with you back straightened and your hands placed on hips. Slowly slide down the wall as if sitting on a chair until a 90 degrees angle is reached. Hold for 5 seconds before getting up slowly, repeat 3 times. Do the stretch thrice per day.
4) Lie down on your back. Bend you left leg and move the knee towards the chest. Use your hand to hold the bottom of your thigh, and gently pull it towards your chest. Straighten your leg as much as possible, but make sure no pain is felt. Repeat for the other leg. Hold for 10 seconds, repeat 3 times. Do the stretch thrice per day.
5) Sit straight up on the floor with both legs straightened. Place both hands on the floor behind your buttocks for support. Lift one leg up as high as possible without pain, keeping the leg straight at all times. Repeat for the other leg. Hold for 3 seconds, repeat 3 times. Do the stretch thrice per day.
Use R.I.C.E. method, rest, ice, compression and elevation. Even if it is only the slightest discomfort, always seek rest first. If bruising and swelling appears, always apply ice to reduce bruising and swelling. Apply ice packs for 20 minutes 3 times a day. Direct skin contact with ice may result in frost bite. Use a compression band on the injured knee to reduce swelling and bruising. Elevate the leg as much as possible (best above the heart), for the same function as icing and compressing, to reduce swelling and bruising.
Use crutches or splints to prevent any pressure being put on the knee. A doctor must be consulted to decide if surgery is required. The doctor might recommend braces if surgery is not necessary. A grade 1 tear will recover in 1 or 2 months, but a grade3 tear can take up to 9 months. Do not participate in any strenuous activity immediately after treatment. Strengthening exercises are required to ensure that the ligament is completely repaired and strong.
Stretching exercises
1) Quadriceps stretch. Stand on your left leg with the right leg bent backwards and use your right hand to hold onto your right leg. Slowly pull the right leg back towards the buttocks, until a stretch can be felt. Alternatively, you can stand on you left leg with your right leg bent backwards, but instead use you left hand to hold you right leg. Repeat with the other leg and hold for 20 seconds. Grab onto a steady object for balance. Do this exercise 3 times per set, and do 3 set per day.
2) Find a stair step, a sturdy stool or curb. Stand at the edge of the ledge with the other feet gently stepping beside. The hands should be holding onto support. Transfer the weight of the body on the leg to be stretched, and keeping the toes on the ledge, move the heel down until a stretch is felt on the calf. Hold for 15 seconds and repeat 3 times. Do the stretch thrice per day.
3) Wall squat. Lean against the back of the wall with you back straightened and your hands placed on hips. Slowly slide down the wall as if sitting on a chair until a 90 degrees angle is reached. Hold for 5 seconds before getting up slowly, repeat 3 times. Do the stretch thrice per day.
4) Lie down on your back. Bend you left leg and move the knee towards the chest. Use your hand to hold the bottom of your thigh, and gently pull it towards your chest. Straighten your leg as much as possible, but make sure no pain is felt. Repeat for the other leg. Hold for 10 seconds, repeat 3 times. Do the stretch thrice per day.
5) Sit straight up on the floor with both legs straightened. Place both hands on the floor behind your buttocks for support. Lift one leg up as high as possible without pain, keeping the leg straight at all times. Repeat for the other leg. Hold for 3 seconds, repeat 3 times. Do the stretch thrice per day.
Terry Abrams. (N.D). [ACL Tear Rehab Exercise versus ACL Tear Reconstruction]. Retrieved from http://www.cardioflextherapy.com/blog/acl-tear-rehab-and-exercises/
Sports Injury Clinic. (Sep 24, 2010). Strengthening exercises for ACL injuries. Retrieved June 15 2013, from http://www.youtube.com/watch?hl=en-GB&v=mhuvoI5i6MQ&gl=SG