Jonathan Wilhoite Blog: How to Injury Proof Your ACL

Tuesday, January 26, 2016

How to Injury Proof Your ACL

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It is fairly common for athletes to suffer from an injury to their ACL, also known as anterior cruciate ligament. Prior to the NFL season for 2015, there were 25 players that were benched due to this injury. However, these type of tears are not something that you only get on the field. There are a lot Americans that end up suffering from such an issue each year. While the ligament is small, any injury is devastating to an ACL because it works to keep the tibia set in place, while working to stabilize the knee. If you want to know how to injury proof your ACL, this is an article that aims to help.

Roughly 70% of the ACL injuries that take place are non-contact in nature, which means that it can happen whenever the athlete is decelerating, cutting or jumping. A routine move can cause a lot of damage due to the muscle imbalance that occurs. There are some muscles that are tighter and stronger than others, which means that you will end up compensating in order to move correctly. Routine moves can cause quite an injury to the ACL regardless of how hard the human body works to perform and compensate.

Even though you are not always going to be able to avoid something like a helmet to the knee, you can work to make sure that your body is properly balanced to protect your ACL if you are playing a game or even working out. The best way to prevent an injury would be to make sure that you are standing in a good position and always be on a decent angle. For instance, the pelvis should be in the proper position and your hip to knee position should be at a Q angle. If the Q angle is off, it can set off compensation all over your body, leading to injury.

Balance your legs and knee stability with the following exercises;

Outer Quad – Vastus Lateralis Release

Lay down on your side using a foam roller underneath, positioned perpendicular with your bottom leg and halfway between your knee and hip. Slide your leg along the foam roller in an up and down motion, using you IT band, and moving it from the base of the hip to the top of the knee and so on. Try to focus on areas that are more tender. Repeat this exercise for two minutes using 30 second intervals. Focus on the IT band, locating the most tender area with your foam roller and then stop. Work to bend the knee at a 90 degree angle and then straighten. Repeat this motion for 10 to 15 seconds.

Distal Hamstring Release

Take a seat on the edge of a tall chair or your table, making sure that your hips are at a 90 degree angle, leaving enough room to straighten your knee. Use a lacrosse ball under one of your hamstrings and extend your leg straight out, then return. Repeat this motion as much as possible until the hamstrings feel noticeable release.

Golf Ball Pick Ups

Put your weight on one foot, keeping the other foot behind you with just toes touching the floor and hips squared ahead. Keep a slightly bent knee throughout. Hinge forward from your hips, keeping your back flat, until your torso is parallel to your floor. Push through to your planted foot as you stand. Do three sets with ten repetitions.

VMO Squat

Stand up with your feet staggered and your knees slightly bent, keeping the weight on your front foot. Then twist your torso toward your front leg as you slowly squat and force your front knee out. Rise up, push through the balls of your feet and repeat. Perform three sets of ten repetitions.

When you want to know how to injury proof your ACL, these are some great exercises to help.

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