Preventing ACL Injuries: A Physio’s Guide for Athletes

ACL injuries are common in high-impact sports, often sidelining athletes for months. But with the right training, strength, and movement mechanics, you can reduce your risk of injury.

At Blueprint Physio and Performance in Sydney, we have large experience with athletes of all sports and levels, from football, to basketball, rugby, AFL and more from the amateur level to professional. Here’s how you can protect your ACL and stay in the game.

1. Build Stronger Legs to Protect Your Knees

Sports like soccer, AFL, basketball, and netball demand explosive power and quick direction changes—movements that put huge stress on the ACL.

Examples include:

✅ Squats and Deadlifts

✅ Hamstring curls and Knee Extensions

✅ Lunges & Step Ups

✅ Calf Strengthening

Sport-specific training ensures your knees can handle the demands of your game.

2. Master Balance, Coordination & Landing Mechanics

Poor jumping and landing control can increase ACL injury risk—especially in sports that involve repeated take-offs and landings like netball, basketball, and volleyball.

Work on drills targeting:

✅ Strong and stable landings (bending knees & absorbing impact)

✅ Single-leg balance drills to improve knee stability

✅ Proprioception exercises for better body control on the field or court

3. Stay Aerobically Fit to Reduce Injury Risk

Fatigue is a huge risk factor in sports like rugby, soccer, and long-distance running. When tired, athletes lose movement control, increasing the likelihood of awkward landings and knee instability.

Stay fit with:

🏃‍♂️ High-intensity interval training (HIIT) to improve endurance

🚴 Low-impact conditioning (cycling, swimming) to maintain fitness without overloading joints

🔥 Agility-based conditioning for AFL & rugby players to prepare for rapid changes in direction

Strong aerobic fitness ensures you maintain proper form in the final minutes of a match or race.

4. Strengthen Any Weak Links

Other areas to work on that can help reduce injury risk include:

⚡ Poor hip and core/trunk stability (affects knee control)

⚡ Poor ankle stability (impacts cutting & pivoting control)

⚡ Flexibility and Mobility (to be able to tolerate awkward end ranges)

🔍 At Blueprint Physio and Performance, we run sport-specific movement screenings to identify your weak links and correct imbalances before they lead to injury.

Protect Your Knees at BPP

Want to bulletproof your knees and prevent ACL injuries? Our expert physiotherapists at Blueprint Physio and Performance in Sydney specialise in sports injury prevention and ACL rehab.