Knee injuries are among the most common problems faced by athletes and active individuals. Anterior cruciate ligament (ACL) tears, in particular, can be devastating, often requiring surgery and a lengthy recovery. The good news is that many of these injuries are preventable.
Recent research has shown that injury prevention programs (IPPs) that include balance training can significantly reduce the risk of knee and ACL injuries. A systematic review and meta-analysis of randomized controlled trials found that athletes who participated in such programs had:
- 54% lower risk of knee injuries per 1,000 hours of sport exposure
- 60% lower risk of ACL injuries per 1,000 hours of exposure
Why does balance training help?
Balance and proprioceptive exercises train the body to react quickly and efficiently to changes in movement, such as sudden direction changes, landings, or contact situations. By improving neuromuscular control, balance training helps athletes maintain safe knee alignment and reduces risky movement patterns like dynamic valgus (the inward collapse of the knee), which is a well-known risk factor for ACL tears.
What should a prevention program include?
Evidence-based programs combine:
- Balance training – single-leg stance, wobble board drills, hop-and-land control
- Strength training – especially targeting hips, hamstrings, and core
- Agility and running drills – to practice safe cutting and pivoting
- Flexibility work – to maintain healthy joint range of motion
When integrated into warm-up routines just 2–3 times per week, these programs have been shown to reduce injuries by up to half.
Main Message
Knee and ACL injuries can side-line athletes for months, but structured prevention programs are proven to help. Whether you play football, netball, basketball, or simply enjoy staying active, adding balance and neuromuscular exercises into your training is one of the best investments in long-term joint health.
At Physio Link, Glenfield, we design personalised injury prevention programs tailored to your sport and activity level. Protect your knees, perform at your best, and stay in the game.
Book an appointment with us today.
References
- Almansour AM, et al. Effect of balance training in injury prevention programs on knee injury rates in athletes: a systematic review and meta-analysis. Sports Medicine, 2021.
- Mehl J, et al. Evidence-based concepts for prevention of knee and ACL injuries. 2017 guidelines of the ligament committee of the German Knee Society (DKG). Arch Orthop Trauma Surg. 2018;138:51–61.