Prevent ACL Tears

80% of sports-related ACL tears occur during pivoting maneuvers and jump landings (Giangarra et. al, 2017). This is often caused by biomechanical differences and movement compensations, such as greater forward movement of the tibia relative to the femur at the knee joint and dynamic knee valgus, that place high loads on the ACL. These differences and compensations can be the result of muscular imbalances in the hips and poor neuromuscular control during changes of direction required in sports such as soccer and downhill skiing. Thankfully, a good strength program can fix these weaknesses and help prevent an ACL tear from occurring.

Ladies, this is especially important for you as a large percentage of these injuries take place in female athletes. It has been proposed that this is possibly because they do not go through the same neuromuscular power spurt that male athletes do (Anderson, 2015), resulting in decreased strength and power in their glutes and hamstrings in comparison to their male counterparts.

So, how do we go about protecting ourselves from tearing our ACLs? Well, a program that utilizes strength, plyometric, and neuromuscular exercises can decrease the risk of ACL injury in all athletes when they target weaknesses such as poor glute medius activation, improper movement patterns, poor mobility, neuromuscular coordination, ankle stability and landing mechanics. Core strengthening exercises should also be included as trunk control is a predictor of injuries, including ACL injuries (Anderson, 2015). If poor range of motion is determined to be a contributing factor, stretches can also be incorporated for the shortened muscles.

Some examples of exercises that could be included in an ACL prevention program include:

• Prying goblet squats 

• Banded glute bridges

• Lunges

• Deadlifts

• Kettlebell Swings

• Banded Squats

• Single or Double Leg Hop and Hold

• Depth Jump

• Agility Ladder

• Shuttle Runs

• Side Plank with Hip Abduction

• Couch Stretch

• Adductor Stretch

Anderson, R. J. (2015, January 29). By leaps and bounds. Training & Conditioning. https://training-conditioning.com/article/by-leaps-and-bounds

Giangarra, C. E., Manske, R. C., & Brotzman, S. B. (2017). Clinical orthopedic rehabilitation:  A team approach (4th ed.). Elsevier, Inc.