A Students-Athlete's Guide to Staying Safe

Last year, Tyrese Halliburton's historic playoff run with the Indiana Pacers was cut short after he tore his achilles in game seven. Halliburton is not the only NBA player to have seriously injured themselves recently. Big stars such as Klay Thomposon, Kyrie Irving, and many others have suffered similar injuries. Such a trend, where players tear either their achilles tendon or the ACL, has raised concerns among medical professionals and sports scientists. While these injuries are often devastating, they are becoming more popular among student athletes who participate in sports. In order to prevent such injuries, it is important to understand their causes and work towards proactive steps in injury prevention. 

The anterior cruciate ligament, also known as the ACL, is one of the major ligaments in the knee and it helps stabilize the knee joint as well as preventing the leg from twisting in unnatural ways. Oftentimes, athletes tear their ACL's as a result of sudden changes in direction, awkward landings, or stopping too quickly. When an ACL tear occurs, athletes have described hearing a "pop" in the knee which is then followed by rapid swelling and pain. In many cases, surgery is required as well as eight to twelve months of rehabilitation. 

The achilles injury is also another major concern in sports today where high-intensity explosive movements place great stress on the tendon. The tendon connects the calf muscle to the heel bone and is considered the strongest and longest tendon in the human body, playing a critical role in walking, sprinting, jumping, and allowing explosive movement for athletes. However, similar to the ACL injury, doctors have seen a recent rise in Achilles tendon ruptures in recent years. 

Although there are many factors that come into play when evaluating why such injuries occur, it is clear that these two injuries, which have the potential to sideline athletes for long periods of time, can occur to athletes of any level. Sports such as basketball, soccer, volleyball, football, and track and field which all involve quick movements and sudden changes in direction are all considered high-risk for ACL and achilles injuries. 

Although these injuries are serious and oftentimes unpredictable, there are many precautions that student athletes can take in order to prevent these injuries. In particular, there are several training and lifestyle habits that individuals can take to dramatically reduce the risk.

Arguably the most important way to reduce the chances of injuries is training your muscles. This can be achieved by building stronger leg muscles such as the hamstring, glutes, and calves which can help support the knees and ankles during activities. Some exercises that can improve this strength and stability are squats, lunges, calf raises, and balance drills which all help with stability and control.

Another important step is to have a proper warmup. This includes dynamic stretches, jogging, and drills that help prepare the muscles and joints for intensive activities. 

Rest is also essential, and it is often underestimated how important recovery is. Overworking the body without giving your muscles and tendons enough time to repair increases the risk of serious injuries like ACL and achilles. It is therefore important to get enough sleep, hydration and scheduled rest days,to ensure the body stays healthy and resilient. 

ACL and Achilles injuries have become a major issue in sports, from professional leagues such as the NBA or the Premier league to high school athletics. These injuries can be extremely limiting for athletes, but can be prevented through consistent training and smart habits. Strategies such as proper strength training, warmup, and rest, can all reduce the likelihood of injury. By prioritizing preparation and listening to their bodies, student-athletes can stay healthy and perform at their best.