If you’ve ever dealt with an ACL injury, you know how frustrating and painful it can be. Whether you're an athlete, a weekend warrior, or just someone who loves staying active, your knees play a huge role in movement.

The good news? There are simple ways to strengthen and protect your ACL to reduce the chances of injury—or re-injury. Let’s dive into five key habits that can keep your knees safe and strong

Build a Stronger Foundation (AKA, Your Leg Muscles!)

Your ACL doesn’t work alone—it relies on the surrounding muscles for support. If your legs aren’t strong enough, your knee joint is more vulnerable to stress and sudden movements.

Here’s what you should focus on:

• Quads & Hamstrings – These are your knee’s main support system. Squats, lunges, and deadlifts will help keep them strong.
• Glutes Matter Too – Strong glutes keep your knees aligned and stable. Add exercises like hip thrusts and resistance band walks.
• Explosive Power – Jump training (plyometrics) helps your body react quickly, reducing injury risk. Try box jumps or controlled jump squats.

Train Your Balance & Agility

Knee injuries often happen when you make a sudden movement—like landing from a jump or changing direction fast. Training your balance and coordination can help prevent these awkward, risky moments.

• Try single-leg exercises – Standing on one leg while doing exercises improves stability.
• Use a balance board or Bosu ball – This challenges your knee’s ability to adapt to uneven surfaces.
• Agility drills are key – Quick footwork drills (think ladder drills, cone drills) help your body move with more control.

Move Smarter, Not Harder

Sometimes, injuries happen because we move the wrong way. If you don’t land, pivot, or cut properly, your ACL takes the hit.

• Jumping & Landing – When you jump, bend your knees and land softly—imagine absorbing the impact like a spring.
• Pivoting – Avoid twisting your knee on its own. Instead, turn your whole body (hips, shoulders, and feet) together.
• Get Professional Guidance – A coach, a kinesiologist, or a sports therapist can help you refine your movements to protect your knees.

Stay Loose & Flexible

Tight muscles put extra pressure on your joints, which can make your ACL more vulnerable. The key? Maintaining good flexibility and incorporating regular massage therapy sessions.

• Stretch it out – Focus on your quads, hamstrings, calves, and hip flexors. Dynamic stretching before activity and static stretching afterward work best.
• Foam rolling helps – It’s great for muscle recovery and keeping your body loose.
• Stay hydrated – Muscles and joints need water to function properly, so drink up!

Gear Up the Right Way

The right equipment can be a game-changer when it comes to knee protection.

• Wear supportive shoes – Good arch support and cushioning make a difference, especially for high-impact sports.
• Knee braces (if needed) – If you’re recovering from an ACL injury, a brace might give you extra stability.
• Check your equipment – If your shoes are worn out or your gear isn’t supportive, it’s time for an upgrade.

Protect Your Knees, Stay Active!

No one wants to deal with an ACL injury (or a re-injury). The best way to avoid it is by taking small, consistent steps to strengthen your body, move smarter, and be mindful of how you train.

If you want personalized advice on keeping your knees safe, our team at Clinique RESET is here to help! Whether you're recovering from an injury or looking to prevent one, we’ve got the expertise to support your active lifestyle.

Stay strong, stay safe, and keep moving!