ACL Injuries in Sport: Why They Happen, How to Prevent Them, and the Key to a Strong Comeback

Written by Tim Madden Athletic Performance Coach at Athlete’s Edge Albury

ACL injuries are one of the most dreaded injuries in sport. And we get it. The physical toll, the mental fatigue, the long road back – it’s a challenge no athlete wants to face.

But here’s the good news: many ACL injuries are preventable. And for those already recovering, the right rehab strategy can be the difference between bouncing back stronger or risking re-injury.

At Athlete’s Edge, we’re not just here to get you back on the field. We’re here to keep you there.

In this article, you’ll learn:

• What causes ACL injuries and who’s most at risk

• The movement patterns that increase your risk

• The most effective exercises for ACL injury prevention

• Rehab mistakes to avoid

• How to train smart in and out of season

• What a full return to performance really looks like

What Causes ACL Injuries in Sport?

ACL injuries typically fall into two categories:

• Contact injuries – from tackles or collisions

• Non-contact injuries – during sudden pivots, decelerations, or landings

Most ACL tears we see in sport are non-contact, which means we can reduce the risk through training.

Why Female Athletes Are More at Risk

Female athletes are 2 to 8 times more likely to suffer ACL injuries. Reasons include:

• Lower overall strength levels

• Less movement skill competency

• Less exposure to high-quality, sport-specific training

The Movement Patterns That Put Your ACL at Risk

Most non-contact ACL injuries happen during:

• Landing from a jump (like in netball or AFL)

• Rapid change of direction or sudden stops

These movements require coordination, control, and timing – all trainable with the right approach.

Best Exercises to Prevent ACL Injuries

There’s no one magic exercise. Instead, your program should build athletes who are:

• Strong

• Coordinated

• Fast

• Resilient

Strength Training

• Quads – absorb landing forces

• Hamstrings and calves – support deceleration and joint stability

• Glutes and core – control the hips and pelvis during explosive movement

Plyometrics

Improves neuromuscular control for safe landings and powerful movement.

Sprinting and Agility Drills

Prepares the body for high-speed, game-like situations.

No muscle works in isolation. Coordination is just as important as strength.

Why Single-Leg Strength and Pelvic Control Are Essential

Most sports movements are single-leg – sprinting, cutting, jumping. Weak hips or poor control put stress on the knee.

Training single-leg strength and pelvic control is non-negotiable.

Common ACL Rehab Mistakes That Can Set You Back

Returning too early is a major risk. The biggest mistakes include:

• Skipping foundational rehab like range of motion, strength, and coordination

• Jumping from jogging to sport without proper agility work

• Returning to play too soon – injury risk drops 50 percent with each month of delay after the 9-month mark

Rehab is a process. Every stage matters.

Our 7-Phase Approach to ACL Rehab

Our model focuses on rebuilding the complete athlete, not just the knee. Each phase includes:

• Strength

• Power

• Movement skill

• Confidence

• Sport-specific integration

• Return to training

• Return to full performance

Does ACL Prevention Training Change by Sport?

The foundations are the same, but how you apply them varies by sport:

• AFL: 360-degree movement, aerial contests

• Netball: Pivoting, rebounding

• Soccer: Agility and deceleration under pressure

• Basketball: Explosive jumping, fast changes of direction

The more your training mimics your sport, the more resilient you become.

Off-Season vs In-Season ACL Training

Off-Season: Build Phase

• Restore mobility and function

• Develop strength and speed

• Reintroduce sport-specific drills

In-Season: Maintain Phase

• Keep sessions short and focused

• Manage load and fatigue

• Address movement issues early

Even small issues like a tight ankle can increase knee stress. Stay proactive.

Can You Return to 100 Percent After an ACL Injury?

Absolutely – but it takes more than time. It takes a plan. Most athletes need 12 to 24 months, depending on the quality of their rehab.

Key indicators you’re ready to return:

• Strength and speed at or above pre-injury levels

• Limb symmetry

• Confident, clean movement patterns

• Successful completion of full training and game scenarios

How Athlete’s Edge Helps You Come Back Stronger

We offer more than just rehab. We provide a complete high-performance approach:

• Evidence-based training programs

• Sport-specific movement and strength coaching

• Return-to-performance testing

• Mindset and confidence support

• Long-term athlete development

Start Your ACL Prevention or Recovery Plan Today

Whether you’re starting fresh, returning from injury, or looking for long-term results – prevention starts now.

👉 Book your ACL assessment and training plan

Train smart. Move better. Come back stronger.

References
Hewett TE, Myer GD, Ford KR. The American Journal of Sports Medicine (2005)
Myer GD, Ford KR, Brent JL, Hewett TE. Journal of Strength and Conditioning Research (2006)
Silvers-Granelli HJ, Mandelbaum BR. Journal of Orthopaedic & Sports Physical Therapy (2015)
Alentorn-Geli E, Mendiguchia J, Samuelsson K, et al. Sports Medicine (2018)
Webster KE, Feller JA. British Journal of Sports Medicine (2019)