3 Habits That Can Put Your ACL at Risk
And How to Break Them Before They Break You
As Dr. William Sterett, a board-certified orthopedic surgeon and sports medicine specialist at Vail-Summit Orthopaedics & Neurosurgery in the mountain town of Vail, and Frisco, Colorado, I’ve treated thousands of ACL injuries over the course of my career. While some ACL tears are due to unavoidable factors—like genetics or bad luck—others are the result of habits and movement patterns that can absolutely be changed.
The good news? These are behaviors you can control. Let’s look at three common actions or choices that put your ACL at risk—and what you can do to protect your knees before injury strikes.
1. Poor Landing Mechanics
It’s Not Just the Jump—It’s the Landing That Matters
One of the most common ways athletes tear their ACL is during landing after a jump—especially when the knees collapse inward (a movement called dynamic valgus). This faulty movement pattern puts excessive strain on the ACL and can quickly lead to injury, particularly in sports like basketball, volleyball, and soccer.
How to fix it:
Learn how to land with your knees aligned over your toes, with hips back and feet shoulder-width apart. Neuromuscular training programs can help reinforce these patterns. Proper form doesn’t just prevent injury—it boosts performance, too.
2. Skipping Strength Training
Strong Muscles Mean Stable Joints
If you’re active but neglecting strength training—especially in the hips, glutes, hamstrings, and core—you’re increasing your risk of ACL injury. These muscle groups help control knee movement, especially during cutting, pivoting, and deceleration.
How to fix it:
Add functional strength training to your weekly routine. Prioritize single-leg stability exercises, glute activation, and hamstring strengthening. A well-balanced strength plan is one of the best ways to give your ACL extra protection.
3. Ignoring Fatigue
Tired Muscles = Sloppy Movements = Higher Risk
We all push through fatigue from time to time—but when your legs are tired, your form starts to break down. This is when risky movement patterns appear: knees buckle inward, landings become heavier, and reaction time slows. Fatigue is a major contributor to non-contact ACL injuries.
How to fix it:
Know your limits and listen to your body. Build endurance gradually and take rest seriously. During practices and games, recognize the signs of fatigue and sub out when needed—your future self will thank you.
Train Smart. Play Safe
You can’t control everything when it comes to injuries—but you can train smarter. At Dr. Sterett’s practice, we work with athletes at all levels to identify movement patterns and habits that might be putting them at risk.
If you’re concerned about ACL injury—or want a personalized prevention plan—request a consultation. Small changes in how you train and move can make a big difference in how long you stay in the game.
