Guidelines To Avoid ACL Injuries

The ACL (anterior cruciate ligament) is one of four major ligaments that provides stability to the knee joint. This fibrous band attaches bone to bone and helps control excessive motion of the knee joint and keep the lower leg from sliding too far forward. Of the four ligaments of the knee, ACL injuries are the most common.

When performing resistance training exercises, do not favor your strong side or you may cause imbalances in strength. Incorporate exercise to enhance balance and core stability. Lunges are good. So are muscle training exercises aimed at the muscles surrounding and supporting the ankle, hip and knee joints, hips and lower back.

These include stability ball leg curls, deadlifts, squats, single leg work and core work. Try some drills that require balance, power and agility such as side-stepping, multi-directional movement, and utilize position changes and speed variation. Adding plyometric exercises such as jumping and hopping improve neuromuscular conditioning and muscular reactions and ultimately shows a decrease in the risk of ACL injury.

Resource: OnFitness

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