The recent Olympics have highlighted the incredible feats of athletes worldwide, showcasing their dedication, perseverance, and strength. Alongside celebrating victory, there's also a focus on the setbacks many athletes face—particularly injuries that can halt their progress. Among the most common sports injuries are those to the knee, specifically the ACL (anterior cruciate ligament) and MCL (medial collateral ligament). Fresh off her gold medal in the Paris 2024 Olympics, Vivian Kong had to overcome a severe ACL injury earlier in her career. Those serious about sports may be prone to injury, but with proper preparation and the right mindset, injuries related to the ACL and MCL can be mitigated.
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What is the ACL?
The anterior cruciate ligament (ACL) is one of the key ligaments that helps stabilize the knee joint. It connects the thigh bone (femur) to the shin bone (tibia) and controls the back-and-forth motion of the knee. Due to its critical role in maintaining knee stability, an ACL injury can significantly impact mobility, often requiring surgery and extensive rehabilitation. (ACL) is one of the key ligaments that help stabilize the knee joint. It connects the thigh bone (femur) to the shin bone (tibia) and controls the back-and-forth motion of the knee. Due to its critical role in maintaining knee stability, an ACL injury can significantly impact mobility, often requiring surgery and extensive rehabilitation.
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ACL Tears and Sprains
ACL injuries are common in sports that involve sudden stops, twists, or changes in direction, such as basketball, football, and skiing. These movements greatly stress the ACL, making it susceptible to tears or sprains. When an athlete lands awkwardly from a jump or makes a sharp pivot, the ACL can be stretched beyond its limits. This injury often results in a "popping" sensation in the knee, immediate pain, and swelling, and typically requires ACL reconstruction or ACL surgery to restore full function. The rehabilitation process after ACL surgery can be lengthy, often involving months of ACL rehab to regain strength and mobility.
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MCL Tears and Sprains
MCL injuries occur most frequently in sports with high contact levels, such as football and rugby, where an external force may push the knee inward. Unlike ACL injuries, which often require surgical intervention, MCL injuries are typically managed with conservative treatment methods like bracing, physical therapy, and a gradual return to activity. However, the recovery time for an MCL injury can vary depending on the severity. MCL injury symptoms include pain, swelling, and instability inside the knee. While less likely to require surgery than ACL injuries, MCL injury recovery time can still range from a few weeks to several months, depending on the extent of the damage.
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Recovering & Preventing MCL and ACL Injuries
Recovering from an ACL or MCL injury requires a structured approach tailored to the individual's condition and athletic goals.
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Recovery from ACL Injuries
Recovery from an ACL injury involves a combination of surgical and non-surgical methods. For complete tears or severe damage, ACL reconstruction surgery is often necessary. The surgery involves replacing the torn ligament with a graft from another part of the patient's body or a donor. Post-surgery, the rehabilitation phase focuses on restoring knee function through physical therapy, which includes strength training, range-of-motion exercises, and balance training. The overall recovery time can range from six months to a year.
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Recovery from MCL Injuries
MCL injuries usually have a more favorable recovery outlook. Many MCL injuries do not require surgery and can heal with conservative treatments such as rest, ice, compression, and elevation (RICE), alongside physical therapy. MCL injury treatment reduces pain and inflammation while gradually improving knee stability and strength. Recovery time can range from a few weeks for minor sprains to three months or more for severe tears.
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Prevention of MCL and ACL Injuries
While it's impossible to prevent ACL and MCL injuries completely, there are several strategies athletes can employ to reduce their risk:
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Squats and lunges strengthen muscles around the knee, especially the quadriceps, hamstrings, and hip muscles. Plyometric exercises (e.g., box jumps) build explosive strength and endurance, helping the knee withstand sudden movements.
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Using Proper Technique
Focus on maintaining correct form during sports activities, such as keeping the knee aligned over the toes when landing or changing direction. Use tools like video analysis to identify and correct faulty movement patterns that could lead to injuries.
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Flexibility and Balance Exercises
To improve flexibility, include dynamic stretching before workouts and static stretching after. Balance exercises (e.g., single-leg stands) and agility drills enhance proprioception, helping the body respond better to quick directional changes and reducing the risk of knee injuries.
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Vivian Kong: The Star Athlete Who Overcame an ACL Tear
Vivian Kong, a Hong Kong fencer, has faced significant challenges due to multiple ACL injuries. In 2017, she tore her ACL, requiring surgery and nearly a year of recovery. Despite returning to competition, she suffered another ACL tear in 2019 at the World Championships in Budapest. During her recovery, Vivian adopted a vegetarian diet, incorporating healing foods like seaweed, turmeric, and fungi to aid her recovery process. Her disciplined approach to rehabilitation and training allowed her to gradually return to competition, ultimately reclaiming the world No. 1 ranking in 2023. After beginning her fencing journey at 11, Vivian achieved the pinnacle of her career at age 30, clinching her first Olympic gold medal at the Paris 2024 Olympics. This victory came after many years of perseverance and setbacks, marking a remarkable achievement for the world's No. 1 epeeist, who had narrowly missed the Olympic podium in her two previous appearances.
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Overcoming ACL and MCL Injuries:
A Roadmap to Resilience
Athletes' journeys are filled with triumphs and challenges, and the recent Olympics have brought these into sharp focus. ACL and MCL injuries are among the most common and significant obstacles faced by athletes, often threatening to derail their careers. Vivian Kong’s experience illustrates that overcoming severe injuries is possible with the right approach, mindset, and support. Through disciplined recovery strategies, tailored treatments, and a focus on holistic health, athletes can return to their sport and reach new heights of success. While the risk of ACL and MCL injuries will always be a part of sports, understanding their nature and how to manage them can empower athletes to mitigate their impact. With dedication and the proper guidance, every setback can be a stepping stone to future achievements.
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Remarks:
1. Source：WebMD (2023) https://www.webmd.com/first-aid/rice-method-injuries
2. Source：SELF (2023) https://www.self.com/story/a-10-minute-fat-burning-plyometric-workout-you-can-do-at-home
3. Source: Verywell Fit (2023) https://www.verywellfit.com/how-to-do-box-jumps-4588131
4. Source: Physiopedia (2023) https://www.physio-pedia.com/Single_Leg_Stance_Test
