An anterior cruciate ligament injury, located within the knee joint, occurs when it is torn. Injuries of this type commonly occur due to physical activities that require quick starts and stops, such as basketball, tennis, and volleyball. Warming up and stretching before your workout is essential to prevent any injury to this leg area. Stretching also helps rehabilitate an injury, so you can’t just do these stretches as prevention. It is advisable to stretch all the muscle groups of the leg to prevent and treat injuries.
5 stretches to prevent and improve injuries
Seated hamstring stretch
Sit on the floor with your legs stretched out in front of you, your heels flexed and your toes pointing up. Lean forward by bending over from the hip joint. Slide your hands down, resting your hands on your shins or ankles or holding your feet if possible. Keep your back flat and try to get your chest as close to your thighs as possible.
Quadriceps stretch
Lie on your right side with your legs stretched out and resting on top of each other. Rest your head on your right hand. Bend your left leg back and bring your foot toward the buttocks. Reach the left foot with the left hand and bring the foot closer to the buttocks. Don’t twist your knee; keep it in line with your thigh. Hold the stretch for up to 30 seconds, then release and repeat on your opposite leg.
Calf stretch
Stand on the bottom step of a flight of stairs. Grab the railing and put your feet back a little so your heels dangle off the edge of the stairs. Press your weight on the heels to increase the stretch. Hold the stretch for 30 seconds, then release.
Supine hamstring stretch
Lie on your back with your legs straight. Bend your right knee and push your knee toward your chest. Raise your leg in the air, stretching your leg as much as possible without effort or pain. Hold the leg behind the upper thigh with both hands, gently pulling the leg toward the chest. Repeat on the opposite side.
Squat on wall
Stand with your back against the wall. Keep your feet shoulder-width apart. Place your hands on your hips and slowly bend your knees, sliding your back down the wall as if you were about to sit in a chair. Stop when the knees reach a 90 degree angle to the ground. Hold the stretch for 30 seconds, then return to a standing position.
