Preventing ACL Tears
ACL tears (sometimes including the MCL and medial meniscus) are primarily caused by a quick deceleration, sudden changing of direction, a blow to the knee or landing on an extended knee. This can easily happen during an awkward landing on your board or a pick up game of soccer or beach volleyball.
According to studies, a third of all ACL tears could be prevented by a proper training program. An ACL training program should consist of at least 3 main areas: lower leg stability, body awareness and hamstring flexibility and strength.
- Lower leg stability is promoted by balance training, which helps reduce stress on the knee by strengthening the lower leg and hip muscles. An example of balance training includes: single leg calf raises (click here to see details).
- Having good body control prevents the knee from getting placed in a vulnerable position. The more aware you are of your body in space, the less likely you will be to compromise any part of your body, thus decreasing painful knee accidents. Body awareness starts at the core, having adequate core strength helps promote that connection. An example of core training includes: side holds (click here to see details).
- Proper hamstring strength provides protective support when pressure is placed on the ACL by the quadriceps muscle (front of the thigh). Some of the best exercises for training the hamstrings to activate quickly when the ACL is stressed are jump downs. This exercise also enhances neuromuscular recruitment, which increases the time and reaction speed of the muscles, further protecting the ACL.
Jump downs
Start on a low step standing on both feet, bend knees slightly and jump down off the step. The most important part of this exercise is the landing. It should be extremely soft (think light as a feather/you should not hear your feet hit), land on the balls of your feet with your hips back and chest forward over your knees. Do not ever land with your knees locked or on your heels, this can tear the ACL! The hamstrings kick in during this exercise to help stop forward translation of the knee, therefore training them to protect you against an ACL injury. Start with 1 set of 5 increasing to 3 sets of 8 repetitions over a period of several weeks, no more than 2 times per week. Make sure you warm up for 5 to 10min first and stop before you feel fatigued, over doing on this exercise can cause injury.
When double leg jump downs get easy advance to single leg jump down. Just make sure your knee does not turn in on the landing, it should remain stable directly in line with your toe. The landing should still be extremely soft, on the ball of your foot, with your hips back and chest forward over the bent knee.
Once single leg jump downs are easy, increase the height of your step, making the exercise more challenging.
If you find the jump downs too difficult, start with a double or single leg squat (click here for details), this will help build up a base level of strength.
Always consult your physician before starting any exercise program.
