<< Back

5 Ways to Prevent ACL Injuries

May 13, 2025

That dreaded “pop” in your knee – it’s every athlete’s worst fear. An ACL injury can take you out of the game in an instant, leaving you with pain and a long road to recovery.

So how can you prevent dreaded ACL injuries? It doesn’t have to be complicated. With a few simple changes, you can protect your knees and keep doing what you love.

James Kristopher Ware, MD, an orthopedic surgeon at the Bone & Joint Institute at Hartford Hospital, shares tips to help keep your knees strong and injury-free.

Are you at risk for an ACL injury?

ACL tears are common – especially in young, active people.

“The anterior cruciate ligament, or ACL, helps stabilize the knee during quick movements,” explains Dr. Ware. “Most injuries happen without contact, usually from sudden pivots, stops or awkward landings.”

You’re more at risk if you’re:

• Between 15 and 25 years old.
• Female due to anatomical and hormonal differences.
• Playing high-risk sports like soccer, basketball or football.

“These injuries can happen in a split second – when your body isn’t aligned or ready for the movement,” adds Dr. Ware. “But there are ways to prevent ACL injuries..”

Here are tips to protect yourself.

1. Master safe landing techniques.

When it comes to safeguarding your knees, how you land matters most.

Landing with control helps prevent strain – especially during jumps or sudden stops. Aim to land softly, keep your knees slightly bent and avoid letting them cave inward.

“A proper landing technique helps absorb impact and protect your ligaments,” says Dr. Ware. “It’s a small adjustment that can keep you injury-free.”

> Related: How Injury Prevention Screenings Can Help Athletes Stay Healthy 

2. Build a stronger lower body.

If even one part of your lower body is weak, your knees can take the hit.

“Strength helps you move with control and lowers your injury risk,” says Dr. Ware. “A good training routine goes a long way.”

Focus on:

• Quads and hamstrings to stabilize and support the knee.
• Core muscles to improve balance and full-body control.
• Feet and ankles to keep your movement aligned from the ground up.

> Related: 6 Exercises to Help Your Knee Pain 

3. Improve your balance and agility.

Quick direction changes are when ACL injuries often strike.

Luckily, balance and agility can help you stay one step ahead.

“Try drills that challenge your stability and coordination to reduce the risk of awkward landings or sudden twists,” says Dr. Ware. “Staying quick on your feet helps protect your knees.”

4. Train your brain–body connection.

Good movement starts with good communication between your brain and muscles.

Neuromuscular training helps improve coordination, balance and control – helping your body move safely under pressure.

“These programs teach you how to move with intention,” says Dr. Ware. “Better muscle control means fewer risky movements and a lower chance of injury.”

5. Don’t skip your warm-up (or cool-down).

Those extra minutes before and after activity aren’t just routine – they’re protection.

Warming up prepares your muscles and joints for movement while cooling down helps your body recover and reset.

“It’s easy to treat these as optional, but they’re essential to injury prevention,” says Dr. Ware. “They lower your risk and help keep your knees strong and supported.”

> Want more health news? Text StartHere to 85209 to sign up for text alerts

ACL injury prevention starts with the right plan.

Talk to your doctor if you’re dealing with knee pain or want to stay ahead of injuries.

“Come chat with us before you’re already on the sidelines,” says Dr. Ware. “We can build a plan that keeps your knees strong and injury-free while helping you perform at your best.”