The anterior cruciate ligament (ACL) is critical in stabilising your knee, yet it’s surprisingly easy to strain it during everyday activities. While ACL injuries are commonly associated with sports, many people unknowingly subject their knees to unnecessary stress in daily life. Understanding how your daily routines impact your ACL is key to preventing long-term damage.
Why Is the ACL So Important?
The ACL is one of the four main ligaments in the knee, connecting the thigh bone (femur) to the shin bone (tibia). It stabilises the knee by preventing excessive forward movement and rotational force. Even simple movements like walking or standing up can become challenging without a healthy ACL.
Everyday Activities That Can Strain Your ACL
1. Sudden Changes in Direction
Movements involving quick pivots or turns, such as rushing to grab something or changing direction while walking on uneven surfaces, can significantly strain your ACL. These motions mimic the twisting forces that often lead to ACL injuries in sports.
2. Landing Poorly
Landing poorly from a jump during exercise, or while walking stairs, can cause the knee to buckle inwards. This coupled with a twisting moment about the knee, can lead to an ACL strain or injury. It is important to maintain good form even during landing to avoid injury to the knee.
3. Slips and Missteps
A slip on a wet floor or a misstep on stairs can cause your knee to twist awkwardly, leading to sudden ACL strain or injury. These situations often occur unexpectedly, making them particularly dangerous.
4. Repetitive Motions
Routine activities like climbing stairs, or getting in and out of a car can become problematic if done repeatedly without proper form. Over time, these motions can cause microtrauma to the ACL.
5. Carrying Heavy Loads Up or Down the Stairs
Carrying heavy loads up and downstairs will increase the stress on the knee. This puts the knee under stress and twisting motions during these activities can lead to a strain on the ACL.
How to Protect Your ACL in Daily Life
1. Focus on Proper Form
Always bend at your knees and hips when lifting objects. The knee-cap should be pointing forwards during climbing, landing and getting up from seated positions. Inward pointing of the kneecap during these activities can put unnecessary stress on the ACL. Keep your back straight and engage your core to reduce knee strain.
2. Wear Supportive Footwear
Choose shoes with good arch support and cushioning to promote proper posture and reduce knee stress. A stable hindfoot will also reduce the risk of sudden loss of balance, and risk of both ankle and heel injury.
3. Strengthen Your Leg Muscles
Incorporate exercises that target your quadriceps, hamstrings, and calves to provide added support for your ACL. Stronger muscles help stabilise your knee joint and reduce the risk of strain. Stronger muscles will also reduce the risk of
4. Be Mindful of Your Movements
Take extra care when walking on uneven surfaces, climbing stairs, or turning suddenly. Moving with intention can help prevent accidental twists or falls.
5. Stretch and Warm Up
Even for daily activities, a quick warm-up or stretch can improve flexibility and reduce tension in your ligaments, protecting your knees from unnecessary strain.
6. Address Minor Pain Early
If you notice consistent discomfort or instability in your knees, don’t ignore it. Early intervention with a physiotherapist or orthopaedic specialist can prevent minor issues from escalating into severe ACL damage.
When to Seek Help
If you experience symptoms like knee pain, swelling, instability, or difficulty bearing weight, it’s essential to consult an orthopaedic specialist. These could be signs of ACL strain or injury that require professional evaluation and treatment.
Take Action to Protect Your Knees
Everyday activities can subtly strain your ACL, but small changes in your habits can make a big difference. If you’re concerned about knee pain or want to learn more about protecting your ACL, visit Hip & Knee Orthopaedics. Our expert team offers comprehensive care, personalised treatment plans, and guidance to keep your knees healthy long-term. Book your consultation today and take the first step towards pain-free living.
