What Is the ACL and Why Does It Matter?

The anterior cruciate ligament (ACL) is one of the four main ligaments stabilising the knee joint. It controls forward movement and rotational stability of the tibia. An ACL tear typically requires surgery and 9–12 months of rehabilitation — making prevention far more valuable than treatment.

Who Is at Risk?

ACL injuries are most common in sports involving rapid direction changes, jumping, and pivoting — football, basketball, volleyball, skiing, and martial arts. Female athletes face a 2–8x higher risk than male athletes due to anatomical and hormonal differences.

The Most Effective Prevention Exercises

1. Nordic Hamstring Curl

Strong hamstrings act as dynamic stabilisers of the knee. The Nordic hamstring curl is the single most evidence-supported exercise for reducing ACL and hamstring injury risk. Perform 2–3 sets of 6–8 reps, two to three times per week.

2. Single-Leg Squat

This exercise reveals and corrects hip and knee alignment issues. Stand on one leg, lower slowly for 3 seconds, and drive back up. Keep the knee tracking over your second toe. If your knee collapses inward, focus on glute strengthening first.

3. Lateral Band Walk

Place a resistance band just above your knees and take 15 steps sideways in each direction. This activates the gluteus medius — a critical stabiliser that prevents the inward collapse of the knee during landing.

4. Jump Landing Technique

Most ACL tears occur during landing, not take-off. Practice landing from a box jump with soft knees (at least 30° flexion), hips bent, and feet hip-width apart. Avoid landing with stiff legs or knees caving inward.

5. Hip Thrust

Lie on your back with feet flat on the floor. Drive your hips up, squeeze your glutes at the top, and lower slowly. Strong glutes keep the knee in proper alignment during all athletic movements.

Implement a Prevention Programme with Professional Guidance

At Alter Physio & Acupuncture in Amsterdam, we design individualised injury prevention programmes based on your sport, movement patterns, and risk factors. A movement screening session can identify your specific vulnerabilities before an injury occurs.

Book a Movement Screening

Written by Hidekazu Kuwabara, Registered Physiotherapist (BIG-registered, Amsterdam)

Hidekazu has over 10 years of clinical experience in physiotherapy and acupuncture. He specialises in musculoskeletal pain, sports injuries, and integrative East-West medicine at Alter Physio & Acupuncture, Amsterdam.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making decisions about your health or treatment.

Written by Hidekazu Kuwabara, Registered Physiotherapist (BIG-registered, Amsterdam)

Alter Physio & Acupuncture

#23 ACL Injury Prevention: Exercises Every Active Person in Amsterdam Should Know