Imagine you’re playing a team sport. One minute you’re in the game, and the next, you’re on the ground. The referee blows the whistle. Your teammates pace in small, jagged circles around you. The medical staff walks over and crouches down, gently placing a hand on your knee. "Did you hear a pop?"

A torn ACL—your anterior cruciate ligament—is one of the most feared injuries, and for good reason. As a major ligament in the center of the knee that connects the femur to the tibia, the ACL is essential to rotational stability, keeping the shinbone in place and the knee stable overall. But it's nearly impossible to heal without surgery, followed by countless grueling hours in rehab. A full recovery takes anywhere from 9 to 12 months, sometimes longer. The mental toll of being suddenly inactive can be just as devastating. An ACL tear is unforgiving, and it can truly derail anyone’s day-to-day life. 

More often than not, it isn't a seasoned professional at the peak of their career who suffers most. It’s the 16-year-old girl, tearing her ACL for the second time, watching her dreams of playing through college and beyond quietly disappear. It’s also likely the athletic mom, who had a bad fall whilst skiing and doesn’t have a team of professionals around her to help her heal. Instead, she has a to-do list that never ends. She doesn’t have 9 months’ worth of healing time to spare. Nor does she want to exclusively wear ballet flats or sneakers—the ACL is a key ligament for wearing high heels. 

According to a study done by the Cleveland Clinic, women (athletes or not) are two to eight times more likely to tear their ACL than men. In recent years, ACL tears among high school girls have risen 32 percent. That’s more than double the rate of increase among boys. They’re often caused by sports like soccer, basketball and volleyball which demand explosive cutting and sharp directional changes. Sudden deceleration, pivoting, or improper landing mechanics are all potential factors that can cause ACL tears. 

Why are women so at risk? According to that study, it’s because we tend to perform most movements more rigidly than men, with less elasticity and muscular control. Anatomy compounds the problem: wider hips, shorter thighs and a smaller notch at the top of the femur—through which the ACL passes—all place women’s joints under greater strain. A torn ACL is also harder to heal as we age, especially given that knees are prone to age-related decline. 

What makes this injury particularly frustrating is that it's largely preventable. Research consistently shows that targeted exercises reduce ACL injury risk by 50 to 80 percent, yet the majority of women still don't do them. The statistics are made worse by the fact that boys (and therefore men) are typically introduced to strength and conditioning in team sports earlier than girls. Any form of muscle instability (quad dominant, weak hamstrings) could leave women more prone to an ACL tear. 

No injury is 100% preventable, but everyone can take steps to reduce the risk. We’ve sought guidance from Sean Hayes, a former WWE / NXT head strength coach and current vice president of strength and performance at the UFL. Exclusively for Danimás, he’s created the ultimate anti-tear workout for your ACL. This can easily be slotted into your weekly rotation to activate macro and micro muscles. The aim? Make your knees and ligaments bulletproof—now and forever.