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ACL Knee Injury
Prevention
Facts:
250,000 ACL injuries occur per year to female athletes.
Over 75% of all ACL injuries occur without any external impact and are
most common in gymnasts, soccer, basketball and volleyball players.
A survey of NCAA athletes found that female soccer players suffered ACL
injuries at a rate of three times that of males. Professional women basketball players
suffer ACL tears at a rate of 10 times that of males.
ACL injuries can be prevented.
Cause
Research continues to go on concerning the cause
of ACL injuries. Based on current published research and research conducted at
Vital’s Training Center we conclude there are two primary causes of ACL injuries:
- muscular imbalance
(strength ratio between quads and hamstrings)
weaker hamstrings cause a greater strain on knees when cutting and stopping. Over-training
quadriceps without the corresponding training of hamstrings can also be a major
contributor
Lack of core muscular development – the lack of core muscular
development causes much of the momentum from movement to be isolated to the lower
extremities causing more strain on the knees.
Other theories of why women are at greater risk include:
- Angle of knee – because women’s hips are wider, the upper leg
bone comes down to the knee at a sharper angle, placing additional stress on the ACL
- Anatomy of the notch inside the knee – some people have smaller
spaces inside the knee, but whether there is a difference between males and females is
controversial.
Hormonal variations – estrogen makes ligaments looser. One study
found a higher rate of ACL tears around mid-cycle when estrogen levels peak
Prevention
Overall muscle balance – insure hamstrings are
strong to stabilize the knee. Hamstrings should be at least 70% the strength of the
quadriceps.
Proprioceptive Training – this is the
ability to locate the extremities in space without looking. Balance training with balance
boards reduced the ACL injury rates of male soccer players by over 700%.
Core muscular development and movement training
– focusing on developing strong core muscles and the associated smaller muscles that
support and control the overall movements of the larger muscle groups can reduce the
strain on the knee. Pilates exercises, especially those that extend and lengthen muscles
are excellent for improving core strength, flexibility and overall body control.
Aerobic Conditioning – many of the injuries
occur when the athlete is fatigued and movements are not as controlled. Improving aerobic
endurance can enhance performance and reduce the chances of injury.
Plyometrics – training in proper jumping and
landing skills have been shown to reduce the rate of ACL injuries by 3.6 times. Avoid
turning and landing with straight legs.
The Bottom Line
ACL injuries are a big problem – especially in females
ACL injuries are preventable
Every serious athlete must incorporate proper training techniques into
their conditioning programs to reduce changes of injury
Avoid turning and landing with straight legs
Stretch AFTER games and exercising
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