|
What
are ACL injuries?
Preventing ACL injuries
Improving sports performance
ACL injury rehabilitation for athletes
Preventing ACL Injuries
Athletes can take three steps to reduce their risk of ACL injuries:
- Training and conditioning
should be year-round activities. Skill drills and strength and flexibility
exercises will enhance balance and coordination so you will be ready
when the season starts.
- Strength training
for hamstring and quadriceps muscles should be a regular part of your
conditioning program. To stretch the quads, stand and use a wall or
table for support. Lift one leg and pull your foot towards your buttocks.
Hold for five seconds, then release the foot and stand straight. Repeat
six to ten times on one side, then turn and repeat on the other side.
To stretch the hamstrings, sit with one knee bent and the other leg
extended, toes pointing to the ceiling. Lean forward until you feel
a stretch. Hold for five seconds then return to your original position.
Repeat six to ten times on each leg.
- Practice proper
landing technique (from a jump) and learn to do cutting maneuvers in
a crouched posture with a slight bend at the knee and the hip.
Improving Sports
Performance
The key to improving sports performance after an ACL injury is a proper
rehabilitation
program, and adhering to some of those same principles following the
injury. Keep in mind that the single most important aspect of improving
performance is stretching
before and after you step onto the field, court, ice, or golf course.
Benefits derived from stretching include:
- increased physical
efficiency and performance
- decreased risk
of injury
- increased blood
supply and nutrients to joint structures
- increased coordination
- improved muscular
balance and postural awareness
- decreased risk
of lower-back pain
- reduced stress
- enhanced enjoyment
|
