Does your knee go *POP* when you elevate or you walk or bend your knee? If yes, that’s a red flag right there! It is a serious setback that could make you undergo surgery and lead to chronic conditions. 


An Anterior Cruciate Ligament or ACL is a ligament in the knee joint that keeps the shinbone (tibia) connected to the thigh bone and contributes to movement control. When this ligament tears or wears off, an audible *pop* sound is heard which is further followed by swelling in the knee, joint pain and failing to put any kind of weight on the affected limb. 


ACL most commonly affects sports individuals. The number rounds off to 200,000 people a year that tear their ACL. However, ACL injury could also happen to individuals who do not play sports but have vigorous physical activity, especially women. 

The main cause of ACL is off jumping and improper landing actions, imbalance in the leg muscles and unexpected falls or accidents. 

However, this all can be prevented if precautions are taken beforehand to prevent ACL. 


  1. Warm-Up on Waking-up!

For sports players, going on the field with cold muscles and ligaments is highly risky not only for ACL injury but also for any kind of orthopaedic injury. This applies to everyone! The harsh winters of Ottawa freeze your muscles and tend to risk your balance and you may fall. Warming up before getting on the field or on waking up, loosens your muscles and ensures proper blood and oxygen flow to them preventing cramps and any further damage. 

One way to do so is by stretching every morning before beginning any chores. This helps to loosen your ligaments of the major muscle groups of your leg below.  

  1. Strengthen Your Knee Muscles. 

If the muscles or ligaments connecting the three bones at the knee joint are weak, then you have an increased risk of developing ACL injuries. Strength training that increases knee stability includes:

  • Plyometrics 
  • High-intensity jumping
  • Exercises for the hamstrings and quadriceps

(For more information, click here!)

  1. Concentrate on Balance! 

Your main body balance is held by the knee but also by the ankle! ACL tears can occur at your ankles due to simple sprains as well. Focus on improving balance by strengthening the small muscles at your knee and ankle which will further help assist you in avoiding unnatural pivots and twists around your ankle. Improving balance prevents ACL injuries from a collision, sudden stop or faulty landing.

At PhysioExperts, we can help you not only cure ACL but also help you guide with basic exercises daily to prevent ACL. 

  1. Check Your Footwear.

Improperly fitting shoes could impair your balance and increase the risks of knee and ankle damage by spraining and twisting your ankle. Make sure to wear appropriate shoes with good quality souls and proper cushioning. 

Consult your coach for proper sports footwear and experts for assistance over your regular footwear.  

  1. Regular Physical Examination.

The way health check-ups are essential once-a-year, a physical examination of every individual is also very crucial. Though you may not be concerned about your minor joint or muscular pain, it never takes long for it to become a chronic illness. 

PhysioExperts is your physiotherapy and rehabilitation centre in Ottawa.

We provide solutions for various causes of musculoskeletal pain (jerking movements, auto accidents, falls, fractures, sprains, dislocations, and direct blows to the muscle).

Our focus on the multi-disciplinary approach for our patients helps us to give our patients every possible treatment and to help them recover from pain rapidly and effectively. We specialize in sports injury physiotherapy.

We not only help relieve your pain and trauma but also, assist you with the love and affection you deserve. 

Want to know more about ACL injury in Ottawa? Book an appointment with us at PhysioExperts in Kanata. 

For any concerns, Call Us: 613-672-6000 or drop us an email:

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