Quadricips- Squats, lunges, and leg curls

Hamstrings- curling heel back towards the glutes with resistance bands and straight leg raises.

Hip muscles- side-lying leg raises, hip thrusts, and hip abductions.

Some of the challenges that they may face during prevention is while there are prevention programs. There usually don't cover anatomical, biomechanics, or hormonal factors. Diagnosis challenges are there could be a lack of access or fear of being seen as weak that may delay diagnoses. Treatment challenge is that there is a higher risk of re-injury rate for females

Some challenges that they could face with prevention, diagnosis, and treatment is that there is a lack of prevention programs in school/clubs. There is a higher risk of re-injury if they decide to return back to sports. There could be difficulty maintaining consistent with rehabilitation. As well as a fear or pressure to return to sport without completing treatment.

Some barriers to this could be that good quality footwear could be expensive that not everyone may be able to afford it or want to spend their money on that. For a knee brace, it could be uncomfortable to wear and limit mobility that could affect their performance.

Some barriers with this could be managing to maintain and stay consistent with warming up. Also time constraints could lead to people skipping warm ups.Another reason is that some don't realize the importance of warming up since there isn't a immediate benefit to this kind of prevention.

Some barriers to this preventative treatment is that a lot people don't see the importance, aren't educated about these programs, or lack access to this kinds of programs.

-Ultrasound imaging is another kind of machine that could be use to assess the injury but would show less details. The negative aspect of this kind of imaging is that there is a lower accuracy due to the limited view that these scans provide.