Knee injuries sideline athletes of all ages, all too often, but they can be prevented. Researchers have recently gathered the best evidence, and best exercises, on how to prevent knee and anterior cruciate ligament (ACL) injuries. Below, we share the who, what, when, and how of exercises for preventing knee injuries.

Who should do the exercises? Every athlete! Especially athletes aged 12–25 years. No matter your age or your risk level, the exercises listed below can help prevent knee and ACL injuries.

WHAT EXERCISES SHOULD YOU DO?

The program should include the following:

• dynamic stretching for the leg muscles, including walking quadriceps stretches, walking hamstrings stretches (FIGURE A), or figure four hamstrings/gluteal stretches;
• running drills, including sprints (FIGURE B), bounding, backwards jogging, and skipping;
• strength training, including squats (FIGURE C), Nordic hamstring curls, walking lunges, and single-leg squats;
• core and trunk exercises, including planks, side planks (FIGURE D), and bridges; and
• plyometric exercises (explosive movements like repeated jumps and hops), including doublel eg jumping forward and back, single-leg jumping, and jumping side to side (FIGURE E).

WHEN SHOULD YOU DO THE EXERCISES?

Start the exercise program in preseason and keep it up all season long. This goes for all the sports you play.

HOW OFTEN SHOULD YOU DO THE EXERCISES?

Multiple times per week. Each session should take at least 20 minutes to complete—make sure you spend a minimum of 30 minutes per week doing the exercises.

Consistently exercising, and support from others are critical for success! Sticking with these exercises is your best chance at preventing knee injuries. Support and encouragement from your coaches, medical staff, parents, and fellow athletes are also keys to your success.