We are heavy into football, soccer and basketball seasons and the ski season will be here in no time. All athletes – young and old – are susceptible to suffering a debilitating Anterior Cruciate Ligament (ACL) injury. I thought this would be a good time to discuss the exercises your client athletes can do to minimize their risk for this injury.
The American Physical Therapy Association urges athletes to adopt the following program (exercises listed below) that includes specialized stretching, strengthening, agility and jumping exercises to help lower the risk of ACL injuries.
One study conducted on 1,435 NCAA Division 1 female soccer athletes found the exercises listed below had an overall ACL injury rate 41 percent lower than the control group. That is impressive results! So if you have a client athlete, read this article out and have them perform these exercises before each practice or game. You may save them weeks of pain, surgery and rehabilitation….and ensure they are well enough to continue to see you….their personal trainer!
Single Leg Balance:
Have clients stand on one leg with their knee slightly bent and attempt to maintain their balance for 15 to 30 seconds. Make sure they keep their hip, knee, and foot aligned with hip over knee over foot. Do 1-3 sets of 8-12 repetitions on each foot. As this task becomes easy, make it more challenging by increasing the time they stand on their foot and by standing on a soft surface, such as a pillow or foam pad.
Heel Touches:
Have your client stand on one foot on a solid and sturdy box or a step with the other foot off the edge. With their hands on their hips, ask them to bend their stance leg and lower their body down until their opposite heel, on the hanging leg, touches the ground and then instruct them to push back up. Make sure they keep their hips level and their hip, knee and foot aligned while they execute this exercise. Do 2-3 sets of 8-12 repetitions on each foot. If your client feels pain in the front of their knee, select a lower step height or discontinue this exercise.
Wall Squats:
Ask your client to lean up against a wall with their back against it and their feet 12-24 inches away from the wall. Have your client bend knees and slide down the wall until their knees are directly over their ankles. If their knees are positioned over their toes, they have squatted too far. Instruct them to hold this position for 10 to 30 seconds and push back up to standing. Do 1 set of 5-10 repetitions. To increase the challenge of this exercise, increase the time they hold the squat position and/or add a resistance band around the top of their knees. If your client experiences pain in the front of their knee, try decreasing the depth of your squat or discontinue this exercise.
Single Leg Bridge:
Have your client lay on their back with one knee bent slightly and one leg straight. Using the bent leg as their support leg, ask them to elevate their trunk and hips, bringing shoulders, hips and leg in a straight line. Hold this position for 10-30 seconds. Do 1-3 sets of 10-12 repetitions.
Lunge Step:
Instruct your client to stand with their feet together and step forward with one leg, bending their knee to 90 degrees after their foot hits the ground. Make sure the front knee remains over the ankle and does not go past step foot. Have your client continue to move body forward by bringing back (stationary) leg forward, then together with their step leg. Alternate legs with each step. Do 2-3 sets of 10-15 repetitions.
Broad Jump:
Have your client stand feet shoulder width apart and jump forward, landing on both feet. Ask them to focus on taking small, controlled jumps and landing with equal weight distribution on each leg. They should concentrate on soft, quiet landings and maintaining lower extremities in good alignment, with hips over knees, and knees over feet. Make sure their knees do not come together when they land from this jump. Over time, this exercise can be progressed by increasing the length of the jump. Monitor this exercise closely.
Yours in health, fitness and business,
Sherri McMillan
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