Patient question

Can I do anything to stop myself tearing my ACL?

Dr. Pablo GelberOrthopaedic Knee Surgeon

Quick answer

You cannot remove the risk entirely, but structured neuromuscular warm-ups that train strength, balance, landing and cutting technique reduce ACL injuries in many players when done two or three times a week, says Dr. Pablo Gelber, knee surgeon at Aman Hospital in Doha. Consistency matters more than any single exercise.

What a prevention programme includes

Strength: hamstring curls such as Nordic hamstrings, squats, lunges and hip abductor work
Landing drills: jumping and landing softly with knees over toes, not falling inwards
Balance: single-leg standing, hops and reaching drills
Cutting technique: practising changes of direction with a bent knee and the body controlled over the foot
A proper warm-up of running and dynamic stretches before these drills

Programmes such as FIFA 11+ package these elements into about 15 to 20 minutes and can be done before training.

Who should do it

Anyone playing pivoting sport: football, padel, basketball, handball, volleyball and martial arts. It is especially worth doing for teenage girls and women, who are at higher risk, for academy players in growth spurts, and for anyone who has already had an ACL injury in either knee.

Other things that help

Fatigue increases risk, so build fitness gradually rather than jumping straight into several matches a week. In Qatar, many people play late in the evening after work or during long summer seasons indoors, so plan rest days. Choose shoes suited to the surface; very high grip on turf can fix the foot during a twist. Keep a healthy weight and keep training through the off-season.

Getting a personal assessment

If you have had giving way, a previous knee injury or a family history of ACL tears, an assessment can identify weak links. At Aman Hospital, Dr. Gelber examines the knee and can work with physiotherapists to tailor a programme.

Frequently asked questions

Will a knee brace stop an ACL tear?

There is little evidence that braces prevent first-time ACL tears in healthy knees. Training the muscles and movement patterns is more useful.

How long before prevention training makes a difference?

Benefits build over weeks of regular practice and fade if you stop. Treat it as part of every training week, not a short course.