ACL Injury Prevention

80% of ACL injuries are the result of a non-contact mechanism of injury, and females from 15-19 years old are 4-6 times more likely to suffer a non contact ACL injury than males with the same exposure.

Pooled results from studies have demonstrated a 72% reduction in ACL injury rates in adolescent female athletes who participated in an ACL injury prevention program (Myer et al, American Journal of Sports Medicine. 2013). The most effective neuromuscular training programs focus on 3 components, progressive strengthening of the core and lower extremities, plyometrics, and feedback driven technique modification. (Hewett et al  Am J Sports Med 2006)

Programs should begin in early adolescence, be performed 2-3x week for 6-8 weeks and it is recommended to begin the program in the preseason.

Sports Medicine North and Physical Therapy North are dedicated to injury prevention and our ACL prevention program is specifically designed and is easily customizable for each individual athlete and their specific needs. Our clinicians are trained to provide the individual feedback needed to make these programs successful. Functional movement screening for your child can be scheduled at Physical Therapy North to provide mobility enhancement  through instruction on self manipulation/mobs, specific hands on/trigger point work, kinesiotaping, as well as specific corrective exercises targeted to identified deficits.

DISCLAIMER: By voluntarily undertaking in any exercise displayed on this web site on your own, you assume the risk/liability of any resulting injury.

Click the top left corner "playlist" menu button to view all featured exercise videos.

 

ACL Prevention

Level 1

Static stretching (held for 30 seconds 3 reps each)

  • Hamstring
  • gastroc
  • ITB
  • hip flexor
  • Thoracic spine

Dynamic flexibility (30 seconds or 10 yards each)

  • Inch worm
  • retro lunge and reach
  • overhead squat

Closed System Development (30 sec)

Marching skipping (30 sec each or 10 yards)

  • static marching
  • forward and lateral marching

Core Activation Activities (30sec to 1 min ea)

Glute Activation Activities (30 sec each)

Neural activation/Plyometrics (30 sec ea)

 

ACL Prevention

Level 2

Static stretching (see level 1)

Dynamic flexibility (30 seconds or 10 yards each)

Closed System Development (30 sec)

  • wall drill: static 2 count
  • walking sled push (partner push)

Marching skipping (30 sec each or 10 yards)

Core Activation Activities (30sec to 1 min ea)

Glute Activation Activities (30 sec each)

Neural activation/Plyometrics (30 sec ea)

 

ACL Prevention

Level 3

Static stretching (see level 1)

Dynamic flexibility (30 seconds or 10 yards each)

  • world’s greatest stretch
  • cocky walk
  • spiderman

Closed System Development (30 sec)

Marching skipping (30 sec each or 10 yards)

Core Activation Activities

Glute Activation Activities (30 sec each)

Neural activation/Plyometrics (30 sec ea)