The dreaded ACL rupture epidemic: Part 4 "Reduce ACL Tears"

ACL ruptures in youth athletes lead to surgery and minimum 6 months of rehabilitation before returning to competitive play. Coaches, athletic trainers, parents, athletes, performance coaches, physicians and physical therapists are important in helping reduce the incidents of this debilitating injury. 

How you may ask? 

1) Recognize the warning signs: Athletes with high potential to rupture an ACL while playing adolescent sports show signs of poor jumping, landing, and cutting mechanics as described in the previous post discussing "knocked knee" positioning.

2) Train athletes to move properly: Train athletes with poor mechanics to properly move in athletic positions. Encourage or develop body weight training programs to ensure athletes can move their body weight perfectly before adding resistance type exercise. Exercises involving single leg squats, step ups, step downs, one leg hops, and jump rope are excellent to develop leg stability and strength that translates well to sport!

3) Develop and maintain appropriate cardiovascular endurance: Many competitive and recreational athletes suffer knee and ankle injuries toward the end of basketball games. When players become tired or fatigued, it appears muscle control decreases leading to increased stress on fragile ligaments.

4)Perform a dynamic warm-up routine before playing: Research studies have shown cold muscles are more prone to injury.  Prepare your body for the physical demands of basketball by performing a series of dynamic movements to increase your core temperature, activate muscles for explosive movement, and excite your nervous system for activity. Examples of exercises to perform include 10 repetitions of body weight squats, forward lunges, side lunges and simple jump jacks.

5) Increase functional glute strength: Greater than 70% of season ending ACL knee sprains are non-contact injuries and are associated with poor knee position when cutting or landing. The glute musculature complex is the foundation that controls knee position. Glutes must be developed to protect the knee and ankle from injury when the leg decelerates or stops. Consider adding single leg dead lifts and monster walks with elastic band wrapped around your ankles to your exercise routine.

LMH Therapy Services is dedicated to helping the youth of Lawrence and surrounding communities through education and resources to help reduce sports injuries. If you would like to speak to the sports injury rehabilitation specialist, call 785.505.2712 and request to speak with physical therapist and athletic trainer Adam Rolf. He is willing to speak to parents, coaches and sports teams about ways to reduce injury and train smarter. 

Adam