ACL Tear Prevention Strategies

ACL tears are becoming more and more common, with more youth athletes becoming involved in sports everyday. ACL tears can be caused by poor athletic mechanics, joint instabilities, and overall weakness. Perform these corrective exercises as part of your training routine to help avoid an ACL tear.

Category:

Sports

Tags:

• ACL
• tear
• prevention
• leg
• strength

[DahlmanElite]

@richh303030-I posted the size and brand of the miniband on the other videos. All of the exercises demonstrated to prevent ACL tears are also perfect for rehabbing from an ACL tear. Again, the emphasis is to strengthen the knee stabilizers, predominantly the hamstrings and glutes.

[laxchick211]

I had partial tears to my acl and meniscus about 6 months ago and had an arthroscopic surgery about 5 months ago. I just started my high school season and I don't seem to have nearly enough strength in my knee. Do you have any other advice to further rehab my knee?

[DahlmanElite]

@laxchick211 Hopefully you did rehab with a physical therapist to get you on the right track. If you can, I recommend finding a strength & conditioning specialist like myself to help you along the road to full knee strength. You're probably far enough post-op to be able to do regular leg strengthening exercises like lunges, single leg squat, side lunges, double/single leg jumping, etc. I highly recommend doing these exercises.

[SFO14]

I had a my knee scoped a couple months back, I play basketball and returned about 5 weeks post-op. I felt good the first couple of days, but have had instability in the knee from time to time, and frequently get a little fluid in the knee after practice. Any recommendations?

[DahlmanElite]

@SFO14 Be sure to not overdo it at first. You want to try to avoid swelling at all costs because it will greatly hinder your recovery. Make sure to ice and elevate if any swelling occurs. Continue to indirectly strengthen the knee by simply performing good balance drills, both non-moving and moving. Having strong hips using all the exercises I demonstrated will do wonders to strengthen your knee (by working the hips you're always indirectly working the knee as well).

[starsgoblue23]

i'm a martial artist and sometimes when i do a jumping kick, like a jump split kick, i tend to land weird and like twik(sp) my knee.

will these strategies help prevent an ACL tear. since i really don't want to tear my ACL.

[DahlmanElite]

Yes, most definitely. Since your sport is very intense, but also very random and unpredictable you need to have lots of strength in all the surrounding structures to handle excessive & abnormal forces placed around the knee. I would also recommend some plyometrics & jump training, focusing on good landing mechanics, to train the knee handle these types of forces well.

[richh303030]

Thanks for the response. This video has been real helpful!!! I appreciate your focus on form. Since I've had 2 ACL reconstructive surgeries on my left knee and scrapping of the cartilage I avoid activities that will cause more wear and tear like running. I've started biking....how do you feel about any stress on the knees as a result of pedaling? Also I've been using my sons rip-stick riding uphill. It has been a geat outdoor balancing workout and works my knees and hips to strengthen them

[richh303030]

Hi actually the blue band was in your other video for moster walk and side steps.

thanks again

[richh303030]

Hi, Could you tell me what blue band you were using for the sidesteps. Brand and size. Thanks...video was helpful. I am working on strengthening my knee after 2 acl tears in the same knee. Working up to getting back on skiis. Any tips?

[DexterHaven49]

The opening remarks "ACL prevention strategies" makes no sense. You don't want to prevent ACL's. Prevent tears. Engage brain before mouth. Except on a date with me.

[SFO14]

@DahlmanElite Thanks for the tips...I do balance work several times a week, as well as multi-directional hip work, and have been working to strengthen my glutes as well b/c it seems I have some imbalances. It seems to be helping quite a bit, still not 100% but getting there!!