The Pop Heard Around the World
by Alison Wu
No other injury causes more fear in a cheerleader than the dreaded ACL tear. Given the nature of the sport, the high impact of the skills and the level of difficulty these incredible athletes perform at, injuries like this can happen.
For a coach, an injury like this can mean losing an important member of your team, reconfiguring your routines (sometimes mid-competition) and dealing with the emotional distress an athlete can experience from being benched for the season. The more knowledge everyone has—from athlete to coach to trainer to gym owner—the better chance you have at heading this unfortunate incident off before it happens.
Here’s a rundown of the ACL and what it takes for an athlete to recover from a tear.
Q: What is the ACL?
A: The ACL, or anterior cruciate ligament, is one of four ligaments that make up the knee. It’s located in the center of the knee joint and connects the femur (thigh bone) and the tibia (shin bone). The ACL is critical for maintaining knee stability and prevents the tibia from moving too far forward or rotating too far inward under the femur.
Q: How does an ACL tear occur?
A: There are several ways non-contact ACL injuries occur, including stopping quickly, cutting sharply, and landing and changing direction with both feet planted. Injuring the ACL can result in a tear or a rupture of the entire ligament.
Q: How do I know if an athlete has torn her ACL?
A: Signs that an athlete may have torn or ruptured her ACL include the following:
- Hearing a popping sound after landing poorly
- Immediate pain and swelling in the knee
- Instability at the knee (feeling like your knee is “giving out”)
Q: How does an athlete recover from an ACL tear?
A: Treatment following an ACL injury depends on the severity of the injury and the athlete’s age and activity status. Immediate treatment should include:
• rest
• ice
• compression
• elevation
A doctor can provide the athlete with crutches and a knee brace to help support the area and allow the athlete to give the knee time to rest. An MRI of the knee should be performed once the swelling has decreased in order to assess the severity of injury. Many ACL tears do result in surgery to repair and restabilize the knee joint.
Q: How long does it take for an athlete to get back in the gym?
A: Rehabilitation is an important part of ACL treatment. Mild tears are sometimes treated with rehab alone, while more serious injuries require a combination of surgery and rehab. Typical rehab for ACL injuries includes the following:
- range of motion exercises
- passive stretches to improve knee extension
- strengthening of the quadriceps and hamstring muscles to support the knee
- gentle aerobic conditioning, such as using the stationary bike or swimming, progressing to the stair stepper or elliptical, then light jogging
- balance exercises
- proprioceptive exercises (stability training)
A physical therapist will help tailor an athletes’ rehab program to her specific needs, as well as prepare her for resuming cheer.
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