ACL Tear and Injury

The incidences of non-contact ACL (Anterior Cruciate Ligament) tears are extremely high among female athletes. The number of injuries is close to 100,000 torn ACLs per year.

ACL injuries can be limited and prevented by applying our ACL prevention protocol – a proper multilevel strengthening program coupled with sound nutritional and lifestyle strategies. The high incidence of injury necessitates ACL prevention techniques in every athlete’s preparation and training program.

The ACL is the main ligament stabilizing the knee joint and attaches to the femur in the upper leg and the tibia in the lower leg. Non-contact ACL injuries in female athletes are more common than in men. Possible reasons behind this phenomenon are anatomical and hormonal differences between the genders and inefficient neuromuscular control. ACL injuries result from various sports activities, which include landing from a jump, rapid decelerations, lateral pivoting maneuvers, twisting, turning a single leg movement, and cutting that exerts high stress on the knees. ACL injuries are complex and usually coupled with other dysfunctional conditions. Examples of those are flat feet, plantar fasciitis, shin splints, ankle problems, valgus knee (when the knees are caving in due to muscle weakness, inadequate stability and muscle control in the knee-hip complex), lower back problems due to weak core muscles, tight hip flexors, and hamstrings and lack of neuromuscular control and stability in the joints.

Recovery

When the ACL ruptures, it needs reconstructive surgery and a relatively long recovery period (6-9 months) before the athletes can return to sports. Getting back too soon can be dangerous for the athlete. Coaches and parents should be aware that the risk of re-injury is extremely high if the recovery period is too short. Before returning to play or compete, post-surgical physical therapy and at least 6 months of rehabilitative strength training and conditioning are essential.

Poor Form and Weak Muscles!

To find where the problem is localized, we have to look at the complete kinetic chain, not just in the knee. Proper neuromuscular control is essential to maintain healthy movement patterns to avoid injuries and maintain optimal biomechanics in the human body. This principle is true for every single joint. Unfortunately, in reality, our system of movement has faulty movement patterns, postural and mobility problems, and stability deficiencies in our movement system. There are multiple reasons for this. Neuromuscular control deficits include muscle strength and stability issues, muscle activation, and firing patterns. Weaknesses and imbalances in certain muscle groups, over-active and under-active muscles are all present to a certain degree. The sequence of proper muscle activation between flexor and extensor muscles as well as the dynamic stability of the knee joint during movements is essential to our movement biomechanics.

The following exercises can help you to develop stronger knee stability:

Learn to Move

Our sports performance program “Excel“, teaches sound biomechanics the basics and the more advanced movement patterns the way you are supposed to move. Our systematic approach deals with every athlete and client on an individual basis. After a detailed functional movement and performance assessment, we design an individually tailored prehab training as well as a lifestyle program that includes nutritional guidelines and eliminates other performance-limiting factors. During the sessions, we will take you through active dynamic mobilization techniques, strength and stabilizing strategies, superior balance development, special plyometric exercises, and core strength sequences all designed to strengthen your missing links.

Nutrition is Key!

As you know the building blocks of the body is the food that we eat! Therefore, the kind of fuel you put into your body is extremely important. If you load yourself with junk, do not expect superior results and a long career regardless of your activity. The strength and durability of your tissues, including your ligaments, are dependent on the nutrients you are putting in your mouth on a regular basis. If you eat lots of processed food, which is seriously missing essential nutrients and packed with unnecessary chemicals, you will not provide the premium fuel for your system and you are seriously compromising your long-term health expectations as well. Your diet should support your overall needs plus extra attention to your connective tissue.