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Patient Questions  /  Preventing ACL injuries in young athletes

Kids & Babies

How Can Young Athletes Lower Their Risk of an ACL Injury?

You can't prevent every ACL injury, but you can lower the risk. Warm-up programs that train strength, balance, landing and cutting have been shown to reduce ACL injuries in young athletes, especially girls. They work best when done regularly, all season long, as part of practice.

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Why ACL injuries happen

Most ACL tears in young athletes happen without contact, during a quick stop, a change of direction or an awkward landing. Risk goes up when the knee caves inward on landing, when an athlete lands stiff-legged, and when they are tired. ACL injuries are more common in sports with cutting, pivoting and jumping, like soccer, basketball and volleyball.

What a good prevention program includes

  • Strength for the hips, thighs, hamstrings and core.
  • Landing practice: soft landings with hips and knees bent and knees over the toes, not caving in.
  • Cutting and stopping drills done with good control.
  • Balance work on one leg.

The best-studied programs replace the usual warm-up a few times a week and continue through the whole season. Coaches can run them for a whole team.

Other things that help

Regular rest days, a break from the main sport for part of the year, and trying other sports can reduce overuse and fatigue. Athletes who have already had an ACL injury need a full rehab program before returning. See our ACL and MCL guide.

When to see a doctor

See a doctor promptly if your child has:

  • A pop in the knee followed by quick swelling
  • A knee that gives way when turning or pivoting
  • A knee that locks and won't straighten
  • They can't put weight on the leg after an injury

How physical therapy at ARI can help

A physical therapist can watch how your athlete jumps, lands and cuts, find weak spots in strength and control, and teach a prevention program that fits their sport. Parents are involved, we give clear guidance families can share with coaches, and athletes get a home program to keep it going all season.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi. We can usually see new pediatric patients within 1–2 weeks.

Read our full guide: ACL and knee ligament injuries →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

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This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026