Whether you’re LeBron James or a weekend warrior, an anterior cruciate ligament (ACL) injury can wreak havoc on your athletic career. ACL tears are serious and debilitating, requiring surgery and lengthy rehabilitation. But the good news is that ACL injuries are preventable. By following these five tips, you can reduce your risk of suffering from this dreaded knee injury.
1. Get a physical therapy evaluation and personalized workout plan.
The most effective way to decrease your risk of acl injuries in los angeles is to work with a physical therapist to learn proper movements that can improve your biomechanics. Your PT can help you improve your balance, strengthen your muscles around your knee joint and teach you how to move more efficiently during sports.
2. Warm up properly before practicing or playing.
Performing proper warm-up exercises and stretching can greatly reduce your chances of an ACL injury. A warm-up should include non-strenuous activities such as walking lunges, squats and jumping drills like wall jumps and single leg hops. The ACL prevention program by Santa Monica orthopedic surgeons involves a progression of warm-up and training that strengthens the knee joint, surrounding tissues and ligaments.
3. Train to improve your proprioception.
Proprioception is the ability to sense movement and position of your body in space, as well as the sense of balance and equilibrium. Having good proprioception helps reduce the chance of an ACL tear, especially in athletes that play sports with frequent changes in direction and landing. Training in this area can include plyometric exercises and balance drills such as one-legged squats, side planks, and shuttle runs. acl injury prevention