Winter sports are in full swing and unfortunately with that comes injuries and tired athletes. A common theme I am hearing my teenage athletes talk about is ACL injuries. Each sport will pose different risks to our bodies, including things like ACL tears.
Here is some advice we have on prevention of ACL injuries and tears this winter season. There will always be situations in sports that could not have been prevented but it is always good to try some prevention first!
Most ACL injuries occur in sports that require sudden changes in direction while moving. It is very common for the injuries to occur while an athlete has planted then twisted without any contact. They can also tear during a hard tackle, improper landing from a jump or chasing something without good form.
Female ACL injuries are nearly three times more likely than male ACL injuries. Researchers believe this is because of anatomy, hormone levels, fatigue, hip flexibility and mobility.
Things to do that can aid in lower leg strength and help minimize ACL injuries:
- Work on balance
- Make sure you are conditioned for your sport
- Work on jumping with proper landing techniques and a lot of knee control
- Make time for agility exercises in your warm up
- Leg exercises like bridges, squats and lunges
How to order your exercises during a workout program for ACL Prevention
- Warm Up
- Plyometics
- Agility
- Strengthen
- Stretch
- Cool down
Here are some other resources for you, if you want to learn more about ACL injuries:
http://www.moveforwardpt.com/resources/detail.aspx?cid=e01ef695-7434-4076-9b19-8b9057f6aa91
http://www.apta.org/Media/Releases/Consumer/2008/9/25/
http://sportsmedicine.about.com/od/injuryprevention/a/ACL_prevention.htm
http://orthopedics.about.com/od/aclinjury/f/prevent.htm
If you are interested in knowing your risk for an ACL tear or learning specific exercises for you contact us at OSR!
