Modifiable Risk Factors

Up to 67% Risk Reduction for Non-Contact ACL Injuries!

✅ Footwear Matters

• Fit: Toes should be able to wiggle; heel stays secure.

• Replacement: Every 6–12 months or ~300 miles of use.

• Surface Match:

  • Firm ground (dry grass): Medium spike cleats

  • Turf: Small, round spikes

  • Soft/muddy ground: Longest spikes

Injuries often occur when your foot can’t release from the surface.

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✅ Proper Alignment in Athletic Stance

• Knee over second toe (not inside hip line)

• Pelvis stays level — no drop or rotation

• Shoulders–knees–toes in a straight line

• Weight forward toward the balls of your feet

✅ Strength Balance

• Goal: Hamstrings at least 80% as strong as quadriceps

✅ Landing Mechanics

• Avoid stiff-knee landings — bend knees and hips to absorb force.

Action Plan — Supported by Level 1 Evidence

1. Strength Training:

   • Hamstrings: Nordic curls

   • Calves: Single-leg heel raises

   • Hips: Lunges, progressing to rear-foot elevated lunges

2. Neuromuscular Training (NMT):

   • Monitor alignment during agility and plyometric drills

   • Focus on controlled, precise movement

3. Consistency:

   • Perform both strength and NMT exercises 3 days/week throughout the entire season.

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