ACL Injury Prevention – 7 Knee Exercises

 ACL Injury Prevention – 7 Knee Exercises

ACL Injury Prevention

ACL Injury Prevention

 

Hearing the acronym “ACL” is a very painful word to hear for those that have endured the injury. The acronym is so common that you will rarely here someone say “anterior cruciate ligament” when speaking of this injury. Research has shown a growing number athletes suffering from an ACL injury in many different sports, mainly basketball, soccer and football. Research suggests the growing number of competitive athletes, the increased level of competition, the evolution of sports movements and the lack in education for ACL injury prevention. These are 7 exercises that will help strengthen the muscles around your knee which will help prevent an ACL injury.

ACL Injury Prevention: Basic Squat (3×10)

ACL Injury Prevention

ACL Injury Prevention: Basic Squat

 

  • Stand with feet shoulder-width apart.
  • Lower your body with your glutes first as if you were to sit back in a chair.Do not let your knees go past your toes.
  • Come back up to starting position, driving your weight through your heels and not your toes.
  • Main muscle: Quadriceps
  • Other muscles: Hamstrings, calves, glutes.
  • Basic Squat Exercise

ACL Injury Prevention: Jump Squat 3×10

ACL Injury Prevention

ACL Injury Prevention: Jump Squats

 

  • Doing the same thing as your basic squat, but jumping in the air.
  • Make sure that your hip, knees and feet are aligned.
  • Land softly on your heels, in a seated position – this will focus on your hip strength.
  • Do not let your let your knee bend inside when jumping and landing- this is known as knee valgus or knee collapse.
  • Main muscle: Quadriceps
  • Other muscles: Hamstrings, calves, glutes.
  • Jump squat exercise

ACL Injury Prevention: Lateral Bound (3×10)

ACL Injury Prevention

ACL Injury Prevention

  • Same as squat and jump squat, but jumping from side-to-side on each leg.
  • Be sure to have a soft and stable landing each jump.
  • Main muscle: Abductors
  • Other muscles: Calves, glutes, hamstrings, quadriceps.
  • Lateral bound exercise

ACL Injury Prevention: Step Ups (3×10)

ACL Injury Prevention

ACL Injury Prevention: Step Ups

 

  • Place your right foot on a an elevated platform.
  • Use your heel to drive yourself up, lifting your other knee high.
  • Flex your hip and knee muscles as you lower yourself in the starting position. Repeat 3×10 for each leg
  • Main muscle: Quadriceps.
  • Other muscles: Glutes, hamstrings, calves.
  • Step-up exercise

ACL Injury Prevention: Ball Hamstring Curl (3×10)

ACL Injury Prevention

ACL Injury Prevention: Ball Hamstring Curls

  • Start by laying on your back with your feet on top of the ball.
  • Extend your legs out so that your ankles are on top of the ball when fully extended. This is your starting position.
  • Raise your hips up with majority of the weight on your shoulders and feet.
  • Flex your hamstrings as you pull the ball in towards you, flexing your knees. Hold this flexed position for a moment, then return to your starting position.
  • Increased level of difficulty by doing  single leg hamstring curls.
  • Main muscle: Hamstrings
  • Other muscles: Glutes, calves
  • Ball hamstring curls exercise

ACL Injury Prevention: Ball Walk Out (5 sets)

ACL Injury Prevention

ACL Injury Prevention: Ball Walk Out

 

  • Lay on top of the physio ball and begin to roll over it until your shins are on top of the ball with your hands on the the ground holding your body parallel to the ground.
  • Kick each leg up slowly as you focus on strengthening your core.
  • Begin to walk back with your arms as your roll back to the starting position. Do 5 sets of Ball Walk Outs.
  • Main muscle: Glutes
  • Other muscles: Abs, hamstrings.
  • Ball Walk Out exercise

ACL Injury Prevention: Single-leg Deadlift (3×10)

ACL Injury Prevention

ACL Injury Prevention: Single-leg Deadlift

 

  • Hold the weight in the opposite hand from the leg that you will have planted.
  • Keep your knee slightly bent as you begin to lower your upper body down, bending at your hip with your other leg extending back behind you to balance yourself.
  • Lower the weight until you are parallel to the ground, you will feel your hamstring stretch.
  • Return to the upright position with thrusting through your hamstrings, hip and lower back.
  • Main muscle: Hamstrings
  • Other muscles: Glutes, lower back
  • Sing-leg deadlift exercise

Bonus: Ali Krieger Talks Life and Soccer

Sources:

How to prevent and treat ACL

ACL Injury Prevention

Anterior Cruciate Ligament(ACL) Injury Prevention

ACL Tear Prevention Program

Preventing ACL Injuries

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1 Response

  1. vipul sumad says:

    i have pain on knee ball..and whan i band my leg front side the pan is unbarrable…can you suggest me what kind of exercise should i do? whta type of diet should i take it? i was catacted 4 to 5 arthopedics and physio also…..but no improvement..

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