subject: Protecting Your Knees From Acl Injuries [print this page] If you enjoy running and walking either outdoors or on your treadmill, if you aren't careful you could be susceptible to ACL injuries. One effective way to do this is through stretching and warm-up exercises. In the recent past, there has been a significant increase in the number of injuries in female athletes, particularly among soccer players. Studies show that female soccer player's risk of an ACL injury is two to eight times that of men.
Adding neuromuscular and proprioceptive exercises to the training regimen can reduce the number of ACL injuries by two to four fold. This program is a highly specific fifteen minute training session that replaces the traditional warm-up.
It was developed by a team of physicians, physical therapists, athletic trainers, and coaches. The program goal is to teach players strategies to avoid injury by: avoiding vulnerable positions, increasing flexibility, increasing strength, including plyometric exercises in training, and increasing proprioception.Optimally the program should be performed at least two to three times per week during the season. This program consists of a warm-up, stretching, strengthening, plyometrics, and sport specific agility training. It is important to use proper technique during jumping moves (jump straight up and down jumps without excessive side-to-side movement), and aim for soft landings. The field should be set up ten minutes prior to the warm-up. This will allow for a smooth and quick transition between all of the activities. This program should take approximately fifteen minutes to complete. Warming up and cooling down are a crucial part of a training program. The purpose of the warm-up section is to allow the athlete to prepare for activity. By warming up your muscles first, you greatly reduce the risk of injury. Prepare yourself for the training session while minimizing the risk for injury.Educate yourself on good running technique; keep the hip/knee/ankle in straight alignment without the knee caving in or the feet whipping out to the side.Complete a slow jog from near to far sideline.Do a shuttle run, going side to side, for about five minutes. Be sure to engage your hip muscles (inner and outer thigh). This exercise will promote increased speed. Be careful to avoid inward caving of the knee joint.Start in an athletic stance with a slight bend at the knee. Leading with the right foot, sidestep while pushing off with the left foot (back leg). When you drive off with the back leg, be sure the hip/knee/ankle are in a straight line. Switch sides at half field.Next, try some backward running for a few minutes. This is a continued warm-up in which you will engage your hip extensors and hamstrings. Make sure you land on your toes. Be sure to watch for locking of the knee joint. As you bring your foot back, make sure you maintain a slight bend to the knee. Run backwards from sideline to sideline. Land on your toes without snapping the knee back. Stay on your toes and keep the knees slightly bent at all time.The warm up before stretching is very important to decreasing risk of injury. The following exercises help improve range of motion, reduce stiffness, reduce post-exercise soreness, reduce the risk of injury, and improve overall mobility and performance.Do not bounce or jerk, but gently stretch to a point of tension and hold. Hold the stretch for thirty seconds, and remember to breathe normally.Stretch your calves for two minutes. Stand leading with your right leg.Bend forward at the waist, and place your hands on the ground. Keep your right knee slightly bent and your left leg straight.Make sure your left foot is flat on the ground. Do not bounce during the stretch.Hold for thirty seconds. Switch sides and repeat.Next, stretch your quads for three minutes. Place your left hand on your partner's left shoulder.Reach back with your right hand and grab the front of your right ankle. Bring your heel to buttock.Make sure your knee is pointed down toward the ground. Keep your right leg close to your left.by: Ronald Pedactor
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