Stretches to prevent an anterior cruciate ligament injury

Stretching your quadriceps and hamstrings can help prevent anterior cruciate ligament (ACL) injuries.

Do these stretches gradually. Do not push or bounce the stretch. You should feel a stretch, not pain. Exhale as you begin the stretch. While you hold the stretch, inhale. Exhale as you relax.

Quadriceps stretch

Picture of a person doing a quadriceps stretch
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slide 1 of 2, Quadriceps stretch,

Contract your stomach muscles during this stretch so you do not arch your back.

  1. Lie on your side with one hand supporting your head.
  2. Bend your upper leg back, and grab your ankle with your hand.
  3. Stretch your leg back. Be sure your calf is lined up with your thigh so that your knee is not twisted.
  4. Hold the stretch for at least 15 to 30 seconds, then relax.
  5. Repeat 2 to 4 times on each leg.

Hamstring stretch

Picture of a person doing a hamstring stretch
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slide 2 of 2, Hamstring stretch,
  1. Lie on the floor. Extend your left leg out straight with your toes pointing up. If your back is uncomfortable, use a rolled face cloth or small towel for support.
  2. Bend your right knee. Gently pull your leg toward you as you straighten your knee. You should feel a gentle stretch down the back of your leg.
  3. Hold each stretch 15 to 30 seconds.
  4. Repeat 2 to 4 times for each leg.

Current as of: October 10, 2022

Author: Healthwise Staff
Medical Review:
William H. Blahd Jr. MD, FACEP - Emergency Medicine
Brian D. O'Brien MD - Internal Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Freddie H. Fu MD - Orthopedic Surgery