Summer Sports & ACL Tears: What You Need to Know Before You Hit the Field
By Dr. William Sterett, Orthopedic Surgeon, Vail-Summit Orthopaedics & Neurosurgery
There’s a lot to love about summer—longer days, warmer weather, and the return of outdoor sports. But as activity ramps up, so does the risk for certain injuries, especially tears to the anterior cruciate ligament (ACL). Whether you're gearing up for a weekend tournament or joining a trail running group, it's important to know how summer sports can affect your knees.
“Summer is prime time for sports—and unfortunately, ACL tears. A few smart adjustments in training can significantly reduce your risk,” – Dr. Sterett
Why the ACL Takes a Hit in Summer Sports
The ACL is a critical stabilizer in the knee joint, and it's especially vulnerable during high-intensity movements—something summer sports deliver in spades. Quick pivots, awkward landings, and sudden stops are all part of the game in sports like soccer, basketball, and flag football.
What makes summer unique? Athletes often dive into intense competition after a slower off-season. Without a proper build-up in training, the knee may not be ready for aggressive play, increasing the likelihood of a tear.
The High-Risk Summer Lineup
Certain summer sports challenge the ACL more than others. Based on my clinical experience, here are a few to watch out for:
Soccer: High-speed direction changes and player contact put significant strain on the knees.
Basketball: The mix of jumping, landing, and cutting is a major contributor to ACL injuries.
Flag Football & Ultimate Frisbee: Fast, lateral movement on unpredictable surfaces ups the injury risk.
Softball/Baseball: Sprinting from a dead stop or sliding into base without a proper warm-up can result in sudden ligament tears.
Trail Running: Uneven footing and downhill terrain challenge balance and joint stability—especially when fatigue sets in.
Movements That Increase ACL Vulnerability
Not every play leads to injury—but some movement patterns raise your risk more than others. These include:
Pivoting on a planted foot
Landing with knees caving inward
Stopping abruptly after a sprint
Changing direction at high speed without proper control
These motions stress the ACL, particularly when the surrounding muscles aren't offering enough support.
Prevention Starts Before You Play
Reducing your risk of an ACL injury starts before you ever step on the field. Here’s how to prep your body for a safer summer season:
Warm Up With Purpose: Dynamic warmups that include leg swings, high knees, and lateral shuffles get the body ready for sport-specific demands.
Train Your Neuromuscular System: Practice drills that improve balance, proprioception, and controlled movement. Jump-and-land exercises with a focus on knee alignment are key.
Build Strength Where It Counts: Strong glutes, hamstrings, and core muscles help protect your knees by stabilizing the joint during motion.
Respect Fatigue: Know when to call it a day. Tired muscles can’t support proper form, and that’s when injuries tend to happen.
Ease Into the Season: Don’t go from couch to competition. Gradually increase your training volume and intensity over several weeks.
Stay Active, Stay Smart
Summer is the perfect time to be outdoors, challenge yourself, and reconnect with the sports you love. But it’s also a time to be mindful of your body—especially your knees. ACL injuries can sideline you for months, but the right preparation can help you stay in the game.
If you’ve had knee pain, a previous ACL tear, or want to create a plan for safe training, we’re here to help. At Vail-Summit Orthopaedics & Neurosurgery, we work with athletes at all levels to support performance, prevent injuries, and provide expert care when needed.
