Knee Injuries in Soccer: ACL Prevention
Knee injuries in soccer, especially ACL and ligament injuries, are among the most common reasons players lose entire seasons. In the video below, Dr. Corrie Jones, DPT breaks down the four knee ligaments, why soccer puts unique stress on them, and the specific training that helps players build a more resilient knee. Dr. Corrie has been through two ACL reconstructions as a player, so this one is personal.
Quick answer: Most ACL injuries in soccer happen without contact, during pivoting, cutting, or landing on a single leg. While ligaments themselves cannot be trained, the hip, knee, and ankle muscles that stabilize the knee can. Research-backed warm-up programs like FIFA 11+ have been shown to reduce injuries by 30 to 50 percent when performed at least twice per week.
Why Are Knee Injuries So Common in Soccer?
Soccer demands high-velocity direction changes, single-leg landings, and rotation under load. A simple cross-field pass requires a player to rotate around a planted leg at forces well beyond normal daily activity. Add contact from tackles and awkward landings, and the knee absorbs more multi-directional stress than in almost any other sport. Both contact and non-contact mechanisms put the ACL at risk, and non-contact injuries are the more common of the two.
Can You Train Your Knees to Be More Resilient?
You cannot strengthen a ligament directly, but you can train the system that protects it. As Dr. Corrie explains in the video, the muscles of the hip, knee, and ankle are the body’s trainable stabilizers. Building that protection comes down to two things:
- Multi-planar strength: split squats, lateral box squats with trunk rotation, RDL to march transitions, and single-leg work that builds stability in every direction the game demands
- Plyometrics and deceleration: single-leg hops, skater hops, crossover hops, and shuffle drills that train the knee to absorb force at game speed
The exercise demonstrations in the video walk through both categories so players and coaches can put them to work immediately.
What Is FIFA 11+?
FIFA 11+ is a complete warm-up program designed to reduce injuries among male and female soccer players aged 14 and older. Teams that performed 11+ at least twice a week had 30 to 50 percent fewer injured players. The PEP Program and Sportsmetrics are two additional research-supported options. If you coach and are not sure where to start with warm-ups, these programs are the standard. Download the FIFA 11+ Program here.
When Should a Soccer Knee Injury Be Assessed?
Acting early shortens recovery. Get your knee evaluated by a physical therapist or orthopedic physician if you experience any of the following after an injury:
- Severe swelling immediately after the injury
- Limited range of motion in the knee
- A feeling of instability, buckling, or your knee giving way when walking, pivoting, or changing direction
Early assessment determines whether further evaluation or imaging is needed and gets your recovery plan started faster.
Physical Therapy for Soccer Knee Injuries in Maryland and Virginia
Whether you are working to reduce injury risk or recovering from a ligament strain or tear, Rehab 2 Perform specializes in sports rehabilitation and ACL injury recovery built around getting you back on the field. With 15 locations across Maryland and Virginia, every session is one-on-one with a Doctor of Physical Therapy. In most cases, you do not need a physician referral to start physical therapy in Maryland or Virginia.
Find your nearest clinic and schedule: rehab2perform.com/locations
ACL injuries are among the most common serious knee injuries in soccer. Most occur without contact, during pivoting, cutting, or landing on a single leg. MCL, LCL, and PCL sprains also occur, often from contact during tackles.
While no program eliminates risk, research-backed warm-ups like FIFA 11+, the PEP Program, and Sportsmetrics have been shown to reduce injuries when performed consistently. Training multi-planar strength, single-leg stability, and deceleration also helps the muscles around the knee protect it during play.
Seek assessment if you have severe swelling immediately after an injury, limited range of motion, or any feeling of instability or buckling when you walk, pivot, or change direction. Early evaluation leads to faster, clearer recovery decisions.
In most cases, you do not need a physician referral to start physical therapy in Maryland or Virginia. You can schedule directly at any of Rehab 2 Perform’s 15 locations.
Updated June 2026