Abstract :
The objective is to analyse ACL injury mechanisms, evaluate risk factors, and present evidence-based prevention strategies applicable to both general population and athletes, while developing a practical, time-efficient training program. The anterior cruciate ligament (ACL) is crucial for knee stability. With an incidence rate of 68.6 per 100,000 population and female athletes showing 2-8 times higher risk, ACL injuries represent a significant healthcare burden, often leading to early-onset osteoarthritis and reduced athletic participation. We reviewed literature focusing on ACL injury mechanisms, risk factors, and prevention strategies, synthesizing the information to develop a structured prevention program incorporating dynamic warm-up, strengthening exercises, and plyometric training. Most ACL injuries occur during non-contact situations, primarily during dynamic tasks. Prevention programs demonstrated 60-88% injury reduction rates. Our compiled program emphasizes a progressive approach over 4 weeks, requiring 15-20 minutes per session, 2-3 times weekly, including: 1. Dynamic warm-up exercises; 2. Strengthening exercises; 3. Progressive plyometric training these components showed improvement in neuromuscular control and biomechanical efficiency.
Implementation of structured prevention programs significantly reduces ACL injury risk while improving performance metrics. Success requires proper technique, consistent participation, and appropriate progression. Future research should focus on improving program compliance and developing population-specific modifications.
Keyword :
Anterior cruciate ligament, Injury prevention, Neuromuscular training, Exercise program.