1. Reducing Load
Reducing load on the knee means reducing the amount of stress placed on the knee joint. ACL injuries occur when there is a high amount of load placed on the joint, so techniques designed to reduce this load can decrease risk of sustaining an ACL injury. Through work on proprioceptive feedback, balance, and coordinating actions of the different muscles, tendons, and ligaments of the knee, load can be reduced on the joint. 2. Plyometrics Plyometrics are exercises to work on strength, power, and speed through explosive jumps. The primary emphasis of plyometric training is to land softly, from the balls of your feet to your heels. Common programs include front-to-back jumps, side-to-side, diagonal, and some jumping over barriers. 3. Strengthening Strengthening the core and lower extremity will help to increase knee stability. Exercises include planks, walking lunges (making sure the knee does not extend past the toe), squats, hamstring curls, toe raises, and bridges. Strengthening the hips will help to prevent the knees from landing with the knock knee position (middle left picture). 4. Proper form - knee straight (not curved in) Using proper form when lifting weights, pivoting, landing, etc. is vital to reducing chance of injury. When lunging, toes should be facing straight ahead. Knees should be over the toes, but not past the toes (bottom left picture). Other sports require sport-specific movements. For basketball, working on correct pivoting form without internally rotating the knee is important for reducing injury risk. In addition, a proper warm-up should be done before engaging in activities involving sharp turns or movements. |