What is the anterior cruciate ligament (ACL)?
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The anterior cruciate ligament (ACL) is one of the ligaments inside your knee – it joins your thigh bone (femur) to the front of your shin bone (tibia). You might injure your ACL by playing sports which involve quick direction changes or sudden stopping, such as tag or touch rugby.
During non contact rugby practice or gameplay, if you suspect you have sprained your knee, try and restrict movement and physical activity, it may not as severe as you think but you must assume the worst until you get a professional opinion. It’s recommended that you ice your knee in 15-20 intervals to combat swelling. Within a day or so of your injury, you’ll have a good idea how severe your sprain is based on the pain and discomfort you feel trying to move.
Ice Therapy
Ice is used for acute pain, inflammation (swelling), and new injuries. When you hurt yourself, the damage immediately becomes inflamed, which looks like swelling, pain, and redness. Using the ice helps to narrow blood vessels and keeps swelling down. People who often play tag rugby should use ice after working out, not heat. Ice will help reduce any swelling from a gruelling session or someone getting back into sport. Heat, on the other hand, can increase swelling and prevent muscles from healing. If you do decide to ice a join, injury, or muscle, do so for 15-20 intervals. Make sure to give yourself an hour break in between each session and do not place ice directly onto the skin.
Homemade Ice Packs
- Ice cubes in a sealed baggie
- A wet towel placed in the freezer for 15 minutes
- A bag of frozen vegetables
- DIY ice packs with dish soap and rubbing alcohol











