That Loud “Pop” During A Workout Might Be More Serious Than You Think
More Malaysians are staying active through recreational sports, but doctors warn that skipping the basics could increase the risk of serious knee injuries.
- A loud "pop", swelling, or knee instability after sport could signal a serious ACL injury that needs prompt medical attention.
- Weak lower-body muscles and skipping warm-ups significantly increase ACL injury risk, but simple exercises can help prevent them.
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A friendly match rarely stays friendly for long. We spend most of the week glued to a chair, then turn up on the weekend ready to sprint, jump, tackle, and push our bodies to the limit.
Whether it’s a futsal match after work, a weekend tennis session, or the latest pickleball meet-up, that sudden burst of activity can come at a cost.
Unfortunately, your knees don’t always share the same enthusiasm.
According to Dr Ahmad Hisham Abd Rashid, Consultant Orthopedic, Arthroplasty & Robotic Surgeon at Sunway Medical Center Sunway City, more Malaysians are seeking treatment for ACL injuries after recreational sports, often because they jump straight into intense activity without properly preparing their bodies first.
The anterior cruciate ligament (ACL) is one of the key ligaments that helps stabilize the knee during movement. Injuries typically occur during activities that involve sudden stops, sharp turns, jumping, or landing awkwardly, making them particularly common in sports and recreational activities.
It’s Not Just An Athlete Problem
While ACL injuries are often associated with professional athletes, Dr Ahmad Hisham says the reality is very different. More often than not, the patients walking into his clinic are everyday Malaysians who simply want to stay active.
Interestingly, while more Malaysians are taking up recreational sports, national data show that 84% of adults still do not get enough physical activity. This gap between enthusiasm and physical preparedness may be contributing to preventable injuries among weekend athletes.
In one case, a patient in his 20s suffered a complete ACL tear after landing awkwardly during a volleyball game. What started as a routine recreational match eventually required surgery after an MRI confirmed the extent of the injury.
The warning signs can appear almost immediately. If you’ve ever experienced any of the following after a game, it may be more than just a minor knock:
- A loud “pop” sound from the knee
- Sudden pain or discomfort
- Swelling that appears quickly
- Difficulty standing or walking normally
- A knee that feels unstable or unable to support your weight
These symptoms are commonly associated with ACL injuries and shouldn’t be ignored.
The Real Problem Might Start Long Before Match Day
While a bad landing or a sudden twist may cause an ACL injury, Dr Ahmad Hisham says the root of the problem often develops long before anyone steps onto the court. Weak muscles around the knee, particularly the quadriceps, hamstrings, glutes, calves, and core, can make the joint more vulnerable during high-impact movements.
“Many people think injuries only happen because of a single incident during a game, but the underlying cause is often long-term muscle weakness,” he explained.
It’s a common issue among office workers and even regular gym-goers who focus heavily on cardio or upper-body workouts while neglecting lower-body strength and stability. When those supporting muscles aren’t strong enough, even a routine pivot, jump, or change of direction can place extra strain on the knee.
A 10-Minute Warm-Up Could Make A Difference
The good news is that many ACL injuries can be prevented.
Dr Ahmad Hisham recommends spending a few minutes preparing the body before jumping into a game. This includes warming up properly, strengthening the lower body and core, and incorporating balance exercises into regular workouts.
Simple strength and balance exercises can help improve stability and reduce the risk of injury, including:
- Squats
- Lunges
- Leg curls
- Single-leg balance drills
The same goes for cooling down and stretching after exercise, which many recreational athletes tend to overlook once the game is over.
As more Malaysians embrace an active lifestyle, Dr Ahmad Hisham encourages people to prepare their bodies as seriously as they prepare for the game itself.
After all, spending 10 minutes warming up is far easier than spending your weekends in the clinic.
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