Preventing ACL injury through strengthening exercises
January 5, 2009
ACL is the anterior cruciate ligament found in the knee. It is an important ligament as it is responsible for the rotation of the knee. If some how the ligament is torn, then it gets almost impossible to rotate the knee. Therefore prevention of ACL injuries should be a part of the entire training regime.
Women are at a higher risk of ACL injuries. Researches have found out that women are 3 time more prone to ACL injuries than men. Ground hardness, type of grass and cleat type are factors that contribute to ACL injuries. There are several factors as to why women are more prone to ACL injuries. Some of them are:
• The femoral head is of a narrower notch width
• Neuromuscular control
• Estrogen in high level
• Improper training at young age
• Hormonal difference in ligament strength and stiffness
It’s believed that the injury of ACL can be reduced by bringing about some changes in the training regime of all athletes. Strength, flexibility and aerobics training should revolve around all general sport trainings. This program should be planned so that the athletes can achieve both mental and physical strength for the game.
Strength training:
The focus of strength training is on increasing the strength of the leg, which ultimately leads to a more stable knee joint. When performing these exercises, close attention should be paid so as to avoid any injury.
The balancing power and pattern of the hamstrings and quads prevents ACL injuries. The muscles of the quads are the opponents of the ACL, as they place stress on the ACL while contracting, while the hamstrings remove the ACL stress when contracting.
The hamstrings are not able to protect the ACL during a strong quad contraction if they are very weak. And when the quad muscles are very strong, then they end up tearing the ACL, as the hamstrings are not able to protect them. Therefore, an ACL injury prevention program should focus on balanced strength between the quads and the hamstrings.
Thus strength exercises should be so designed to increase the strength and flexibility of the hamstrings. The training during the few weeks should focus on teaching proper jumping and landing ways. That is, the athletes should be trained to jump on the balls of the feet with the knees bending and the chest covering the knees. Landing with the inward movement of the knee should be discouraged. The athletes should be reminded to avoid severe side to side and forward to back knee rocking.
Hamstrings curl, squats, power clean and dead life are some strength exercises that should be included to create a balance between the hamstrings and the quads.
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