ACL Prevention: Programs for Athletes

Ankle sprains & ACL (anterior cruciate ligament) knee injuries are two of the most common athletic injuries.  Ankle sprains typically heal without surgery, while the majority of ACL injuries require surgery.  Neuromuscular training is the only thing proven to decrease the risk of ACL injuries.  All coaches and athletes should design and follow a program to prevent ACL injuries.

 The knee has four ligaments that provide joint stability.  The ACL resists the shin bone moving forward and keeps it from rotating excessively.  70% of ACL injuries are a result of the knee collapsing in and are non-contact injuries.  Women are three times more likely to suffer an ACL injury due to anatomical and physiological reasons.

 ACL training programs should consist of warm-up, stretching, plyometrics, balance training, and strength training.  It is critical to focus on the concept that the knees should not collapse inwards, particularly when standing on one leg.  ACL training programs goals are to:

1. Develop solid single leg balance with no collapsing of the knee.

2. Develop balanced leg strength.

3. Develop functional single-leg strength. 

 If you are looking for an individualized program, the physical therapists at Whitefish Therapy & Sport Center would be happy to help you! Additionally, I, along with Nyack Exchange co-founder Amanda Wilson, have created an ACL prevention program as part of our PT IN A BOX® home rehab kits. The at-home training program with instructional videos and a hard-copy booklet is a great tool for those who would like guidance to complement their in-person training or who are remote. If you are interested in the ACL prevention kit from Nyack Exchange, please visit nyackexchange.com. If you would like to learn more about ACL prevention training in-person with one of our therapists, please contact us.