HOW TO PREVENT ACL INJURIES Mackenzie Norris WHAT

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HOW TO PREVENT ACL INJURIES Mackenzie Norris

HOW TO PREVENT ACL INJURIES Mackenzie Norris

WHAT IS THE ACL? • First we must know what the ACL is in

WHAT IS THE ACL? • First we must know what the ACL is in order to prevent an injury to it. Short for the Anterior Cruciate Ligament, the ACL is a ligament in the knee that prevents anterior translation of the tibia. This means that without the ACL your shin bone (tibia) would move forward past your knee, straining multiple ligaments, but mostly your ACL. It is common for an ACL tear to occur in conjunction with an MCL (medial crucial ligament) tear or a tear of the meniscus. Most ACL tears require surgery.

HOW DO PEOPLE TEAR THE ACL • Next we need to know how it

HOW DO PEOPLE TEAR THE ACL • Next we need to know how it can be injured in order to prevent it. The ACL is torn when there is a valgus force (when you are hit from the side and your knee is being stretched on the medial side) and when there is rotation. ACL tears are most commonly involved in noncontact incidents but may also occur during contact. We see these commonly in sports where the leg can get caught in a fixed position, such as soccer cleats getting stuck in the ground, and then cutting a different direction. Also in basketball they commonly occur while cutting to fake or turn directions. Both of these examples are noncontact ACL tears.

WHERE EXACTLY IS THE ACL?

WHERE EXACTLY IS THE ACL?

HOW TO PREVENT ACL INJURIES • Avoid wearing shoes with cleats in contact sports

HOW TO PREVENT ACL INJURIES • Avoid wearing shoes with cleats in contact sports • Avoid wearing high-healed shoes • Avoid sports that involve a lot of twisting and contact • Stretch and strengthen the leg muscles, especially the front and back muscles of the thigh (quadriceps and hamstrings)

STRENGTHEN THE QUADRICEPS • Front Squats • Back Squats • Lunges • Leg Press

STRENGTHEN THE QUADRICEPS • Front Squats • Back Squats • Lunges • Leg Press

STRENGTHEN THE HAMSTRING • Bridge exercises • Single leg hip extensions • Seated hamstring

STRENGTHEN THE HAMSTRING • Bridge exercises • Single leg hip extensions • Seated hamstring curl • Norwegion leg curl

CITATIONS • Matthews. M. The 6 Absolute Best Quads Exercises You Can Do. Legion.

CITATIONS • Matthews. M. The 6 Absolute Best Quads Exercises You Can Do. Legion. Web. • SJ. (September 2, 2017). How To: Leg Press. Ignore Limits. Web. • Reed. K. (July 17, 2016). Effective Lunge Workout At Home. Positive Health Wellness. Web. • NA. How to Prevent ACL Injuries. Webmd. Web.