Preventing ACL injuries and keep your clients active through corrective exercise programming
Anterior cruciate ligament (ACL) injuries are one of the most common among young female athletes occurring at a conservative estimate of 38,000 per year. With the cost of a surgical repair ranging between $17,000-$25,000 (2), the economic impact is significant not to mention the long term sequela to the athlete which includes a significantly greater risk of osteoarthritis in the future. (3) Approximately 80% of these injuries are non-contact which suggest many of these can be prevented. (4)
The ACL is a ligament running from the posterior femur anteriorly to the tibia. It originates from deep within the notch of the distal femur and its proximal fibers fan out along the medial wall of the lateral femoral condyle. The ACL attaches in front of the intercondyloid eminence of the tibia and is blended with the anterior horn of the medial meniscus. It provides approximately 85% of the restraining forces preventing tibia anterior translation. It also limits excessive internal or external rotation of the tibia. (5)
Pubertal females are four to six time more likely to sustain an ACL injury compared to males the thereby represents the largest demographic of athletes at potential risk. (6) This is due to a variety of reasons including the rapid growth of the femur and tibia that generate larger joint forces making neuromuscular control of the lower extremities and trunk much harder. A lack of core stability has also been shown to influence knee injuries in female athletes as reported by Zazulak and colleagues. They demonstrated this decrease in core neuromuscular control increases uncontrolled trunk displacement leading to higher knee ligament strain and ACL injury. (7)
In order to identify at risk athletes, implementing a screening method such as the Landing Error Scoring System (LESS) test or Tuck Jump test is essential when working with all athletes in this age range. The LESS involves having the athlete stand on a 12-inch box and then jumping forward with both feet to a predetermined line followed by an immediate jump for maximal height.
The Tuck Jump test requires the athlete to perform repeated jumps flexing the knees toward the trunk for a duration of 10 seconds. Both tests have been validated in the literature to identify neuromuscular imbalances. (9) (10) For more information on each test please refer to NASM Essentials of Corrective Exercise Training for a detailed review. (8)
One of the most common muscular imbalances identified in females over males is increased knee valgus and coronal plane rotation that has been shown to be a predictor of injury. This common finding has been associated with increased quadriceps firing and decreased gluteal activation in females causing anterior shear stress on the tibia, which then is transferred to the ACL. (11)
In order to establish proper glute maximus activation, a hip bridge with resistance band is recommended. Choi and colleagues found that gluteus maximus EMG activity was significantly greater while anterior pelvic tilt angle was significantly lower in the glute bridge with isometric hip abduction compared to the glute bridge without the band. Therefore they concluded that performing glute bridges with isometric hip abduction against isometric elastic resistance can be used to increase gluteus maximus EMG activity and reduce anterior pelvic tilt during the exercise. (16)
Hip Bridge with Exercise band
Begin lying on floor with knees bent, feet flat on floor. Place a band around thighs just above knees. Slightly abduct legs while simultaneously performing a hip bridge. Slowly lower self to start position without bringing knees together. Perform 3 sets of 10 repetitions.
Valgus collapse of the knee can also be associated with weakness of the hip external rotators and glute maximus. Paterno and colleagues identified this finding as an eight times greater risk of sustaining a second ACL injury. (12) Performing the clam shell exercise will mitigate hip rotator weakness minimizing this potential risk.
Clam Shell with Exercise band
Begin lying on side with knees together and bent to 90 degrees with band around knees. Lift top knee upward while keeping feet touching. Continue lifting knee to the point just before pelvis begins to move. Perform 3 sets of 10 repetitions.
The hamstrings are also synergistic to the knee helping to stabilize the tibia against the anterior forces created by the quadriceps. A Stability ball leg curl is a great open kinetic chain exercise and has been showed to elicit high EMG activity of the hamstring muscles while co-contracting the core musculature. (13)
Stability Ball Leg Curl
Begin lying face up with arms extended at sides and ankles on stability ball. Activate core and form a bridge position. Then flex knees bending legs as you draw ball inward. Reverse the movement, extending knees, and return to start position. Perform 3 sets of 10 repetitions.
In order to establish lateral stability, the side step monster walk with knees bent is a functional and effective exercise. Increased hip abduction strength has been shown to improve the ability of female athletes to control lower extremity alignment. (14) When performing this exercise, the stepping motion should be performed in a squat position rather than an upright straight leg position in order to generate greater glute maximus and medius muscle activity. (15)
1/4 Squat with Lateral Steps Using Exercise band
Begin standing with a band around thighs just above knees. Keep your feet and knees apart enough to put resistance on the band. Perform a 1Ž4 squat with both of your feet supporting your body weight. Hold squat position, shift your weight fully onto one leg. Take a lateral step with the other/un-weighted leg. Repeat taking several lateral steps in one direction and then do the same in the other direction.
Another potential risk of injury occurs when landing with a knee flexion angle of less than 45 degrees. Therefore, performing Long Jumps can be used to train proper landing patterns. This exercise is similar to the Tuck Jump test with the addition of forward motion and is a great way to introduce plyometric exercises. If the athlete is unable to “stick” the landing with toes straight ahead and no inward knee motion, then regress them to submaximal jumps of a shorter distance until perfect technique can be attainted. (6)
Long Jump to Backward Hop
Begin in quarter squat position. Jump forward in an explosive long jump trying to “stick” the landing for 3-5 seconds. Make sure the knees are flexed to approximately 90 degrees on landing. Hop backwards two or three time returning to the start position. Perform 3 sets of 10 repetitions.
One of the most significant findings which have been shown to reduce the incidence of ACL injuries in a number of studies is the incorporation of high-intensity plyometric exercises as part of the training program. The split jump offers these plyometric benefits.
Begin in a split stance lunge position with arms raised at shoulder level. Jump upward and quickly reposition legs and land with feet in opposite positions. Raise arms while you are jumping. Continue jumps by alternating leg positions. Perform 3 sets of 10 repetitions.
If an athlete fatigues to the point that that the exercise cannot be performed perfectly he or she should be instructed to stop. The duration of each completed exercise should be noted with the goal of the next training session to continue to improve technique and to increase volume or intensity.
Apart from traditional strengthening or stretching exercises, three additional components should also be considered as part of a comprehensive training protocol. These are biomechanically correct movement patterns as noted above; neuromuscular patterning based on the identification of underlying neuromuscular imbalances as found in the assessment test; and constant biomechanical assessment through the LESS, Tuck Jump or similar test with feedback and verbal cueing to athlete both during and after training. (10)
An incorporation of a core stabilization program is not only integral but also essential in order to provide dynamic stability for the lower extremities. A weak core results in energy leakage as described by McGill requiring the weaker joints to compensate and make up for this difference. An example of this is when jumping or changing running direction, if the spine bends when the hip musculature rapidly contracts resulting in a loss of propulsion and effecting performance. (17)
All of the above displayed exercises are easy to execute and include minimal equipment and risks if performed as described. After the athlete has mastered the movements and can maintain good form, he or she can be tasked with a short at-home program guided by print outs and/or video demonstration to assist them. A typical duration is 4-6 per strengthening phase along with monitoring at regular weekly intervals. Ideally, they should come back to the office or training room after the completion of this to recheck their form and to learn the appropriate exercise progressions. Regular check-ins and exercise progressions will also increase program adherence and long-term results.
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