Information on ACL Tears And Other Knee Injuries

1. Information on ACL Tears And Other Knee Injuries By: Katina Anthony

2. Intended Audience • The audience who’s attention I would like to grab is athletes of all ages • Females are more likely to sustain a knee injury due to their anatomy • Knee injuries are very serious and take a lot of rehabilitation and time to come back from • Learning ways to reduce your risk of injury is very important for all genders and ages

3. What is an ACL? • The most common ligament torn in the knee is the ACL (anterior cruciate ligament) • This can happen from contact with another person or improper twisting of the knee joint. • The ACL prevents the knee from sliding back and forth • The ACL is crucial for stabilizing the knee and is extremely painful if torn

4. What else is in The Knee? • The knee consists of the MCL, LCL, ACL, and PCL • Those four are thick bands of tissue • These all have a different location and function in knee • Imperative for flexion and extension of the knee • Also located in the knee are the lateral and medial menisci (discs of cartilage)

5. Am I injured? Common Signs and Symptoms Make an appointment with your doctor! • Pain or swelling right away= ligament injury • Pain or swelling over period of time= meniscal or cartilage injury • First case scenario for pain is the RICE method (rest, ice, compression, elevation)

6. Prevention • Strong muscles are the key • Strengthening your quadriceps and hamstrings will reduce your risk of knee injury • Correct landing and planting on knee • Proper footwear • Stretching

7. Correct Landing • Knees should always be in line with toes when landing • Landing on toes = • Focus on landing with: • knees bent, shoulders forward, glutes and hips back and land on balls of feet with heels up

8. Tips to Strengthen Muscles • Strong muscles will prevent stresses on the knee • Exercises for the quadriceps include leg press and lunges (using correct form!) • Exercises for the hamstrings include leg curls and controlled squats • Questions? Ask a professional at the gym and they will make sure your workout is effective and meaningful. Ask for help!!!

9. Footwear • Look for a shoe with a lot of cushioning • Add inserts to your sneakers • Avoid high heels • Footwear impacts how much force and load you put on your knee, so choose wisely!

10. Stretching • Warming-up for 5-10 minutes is a must before starting any activity • Hold a stretch for a minimum of 20 seconds for effectiveness • Both static and dynamic stretching can by used. Static stretching is done when standing still. Dynamic stretching is done when moving in any direction.

11. Meniscus • The menisci are 2 other structures that help keep the knee balanced to support the ACL • They are soft and cushion-like and provide shock absorption. • Meniscal tears are often remedied with rest but surgery is sometimes required Physical therapy and rehab are also useful for meniscal tears!

12. Different ACL’s Torn ACL Healthy ACL

13. Course of Action • If your ACL is torn surgery is necessary • Consult a doctor to decide what steps you will take • Recovery can range from 6-9 months depending on severity of damage in the knee • A large brace will need to be wore for 1-2 months post surgery to prevent any damaging movements

14. After Surgery • Rest, rest, rest! • Start rehabilitation from a physical therapist as soon as possibly to regain range of motion • They will guide you through a series of workouts to strengthen the knee back up • Don’t rush, it takes time and persistence to heal properly Every body is different, males tend to heal faster than females after an ACL surgery. Keep up the hard work and you will be back in no time!

15. Results • You will typically be left with a big scar lining the knee • With proper care you will get this to become very faint over a period of time.

16. ACL Statistics • Females are 2-8 times more likely to tear their ACL’s than males • Every time you tear an ACL it puts you at a greater risk to do it again • 80% of all ACL injuries are non contact • Each year 250,000 people suffer an ACL injury

17. Sports and Knee Injuries • Skiers: 67% • Soccer: 46% • Football: 43% • Basketball: 42% • Runners: 38% • Gymnasts: 31% • Dancers: 29% • Tennis: 24%

18. Real Life Example: • My best friend has torn her ACL 3 times • Every time she did it her risk increased to do it again • The first was junior year of high school and that was the left knee, surgery and a strong recovery follow this • The second time was October 2010 and that was the right knee • The third was September 2011 and that was also the right knee • She will be getting surgery in December 2011 to reconstruct the right knee again Keeping your head up and a structured rehab program will help prevent re-injury!

19. In Conclusion • Knee injuries are very serious and should not be taken lightly • They are the most common injury among all sports • Good stretching and workout habits can prevent an injury • Proper footwear and landing techniques are key • Be sure to consult a doctor if knee pain arises • The more educated you are, the better you are going to be able to recover and succeed after a knee injury! YOU CAN DO IT!!!

20. References • http://www.emedicinehealth.com/knee_injury/article_em.htm • http://www.nlm.nih.gov/medlineplus/kneeinjuriesanddisorders.html • http://www.sportsmed.info/sportsmed/knee.html • http://www.webmd.com/fitness-exercise/knee-ligament-injuries