May-June. 2026 | The HEALTH

WELLNESS

• ACL injuries are no longer limited to professional athletes; casual players are increasingly at risk.

• A proper warm-up and strength training routine can dramatically reduce your risk of tearing an ACL.

• Recognising the warning signs early could prevent permanent knee damage and osteoarthritis.

Weak glutes, hamstrings and core muscles leave the knee vulnerable during high-impact movement. While more Malaysians are embracing recreational sports, national data shows 84 % of adults are still not active enough. This gap between enthusiasm and physical readiness is fuelling avoidable injuries.

Sunway Medical Centre’ s Consultant Orthopaedic and Arthroplasty & Robotic Surgeon Dr Ahmad Hisham Abd Rashid said: " We ' re seeing more young adults, especially those aged 20 to 45, coming in with ACL injuries from futsal, football, badminton, volleyball and even gym workouts. Most haven ' t prepared their bodies for these activities. They skip warm-ups, their muscles aren ' t conditioned, and they go straight into high-impact play.”

INJURY ALERT:

Young adults are increasingly injuring their ACL during football, gym workouts, badminton, and volleyball

TRAIN SMARTER: Strengthening and conditioning your muscles is the best way to prevent unnecessary injuries

HOW ACL INJURIES HAPPEN

The ACL is a major ligament that stabilises the knee during sudden stops, turns or jumps. A tear can occur when the foot is planted while the body twists.

" When the ACL tears, patients often hear a pop. There is immediate pain, swelling, difficulty putting weight on the leg, and limited knee movement," Dr Ahmad explained.

He recalled a patient in his 20s who tore his ACL after landing awkwardly during football. " He had instant pain, swelling, and couldn ' t continue playing. His MRI confirmed a full ACL tear, and he needed surgery."

MUSCLE WEAKNESS IS THE REAL CULPRIT

The quadriceps, hamstrings, glutes, adductors and calf muscles all help stabilise the knee. If these muscles are undertrained, particularly among sedentary office workers or casual gym-goers, the risk of injury increases.

" People think the injury happened during the sport. But the real cause is often long-term muscle weakness. Most people train their upper body, abs or cardio, while neglecting their legs. Your knees pay the price."

PREVENTION STARTS BEFORE THE GAME

" Strengthen your legs and core. Focus on balance exercises. Always warm up before sports and cool down afterwards. It only takes 10 minutes, but most people skip it," said Dr Ahmad.

Exercises such as squats, lunges, leg curls and single-leg balance drills can significantly reduce injury risk. Even simple bodyweight exercises at home can help protect the knees.

WHEN TO SEEK HELP

Many people assume the pain will disappear with rest or painkillers, but delaying treatment can worsen the injury.

" If you hear a pop or if your knee is swollen, unstable or painful during weightbearing movements, see a doctor. Only an MRI can confirm a torn ACL. Don ' t wait," he advised.

Even if the swelling subsides, long-term instability may remain, leading to further damage.

SURGERY IS JUST ONE PART OF RECOVERY

When the ACL is fully torn, surgical reconstruction remains the gold standard. However, surgery alone is not enough.

" Recovery depends on the patient. The surgery takes about one to one and a half hours, but rehabilitation takes months. Motivation is key. Without physiotherapy, the knee won ' t regain its full function."

Patients usually begin gentle movement within days, progress to light exercise after three months, and return to contact sports after six months with medical clearance.

Dr Ahmad ' s advice is simple: " Don ' t push through pain. If your knee hurts, feels unstable, or something doesn ' t feel right, stop and get it checked."- The HEALTH