Stretches to Prevent an Anterior Cruciate Ligament Injury
Stretching your quadriceps and hamstrings can help prevent
anterior cruciate ligament (ACL) injuries.
Do these stretches
gradually. Do not push or bounce the stretch. You should feel a stretch, not
pain. Exhale as you begin the stretch. While you hold the stretch, inhale.
Exhale as you relax.
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Contract your stomach muscles during this stretch
so you do not arch your back.
- Lie on your side with one hand
supporting your head.
- Bend your upper leg back, and grab your ankle
with your hand.
- Stretch your leg back. Be sure your calf is lined
up with your thigh so that your knee is not twisted.
- Hold the
stretch for at least 15 to 30 seconds, then relax.
- Repeat 2 to 4
times on each leg.
- Lie on the floor.
Extend your left leg out straight
with your toes pointing up. If your back is
uncomfortable, use a rolled washcloth or small towel for
- Bend your right knee. Gently pull your leg
toward you as you straighten your knee. You should feel a gentle stretch down
the back of your leg.
- Hold each stretch 15 to 30 seconds.
2 to 4 times for each leg.
|Primary Medical Reviewer||William H. Blahd, Jr., MD, FACEP - Emergency Medicine|
|Specialist Medical Reviewer||Freddie H. Fu, MD - Orthopedic Surgery|
|Last Revised||April 5, 2012|