An anterior cruciate ligament, or ACL, injury can be devastating to any person, often cutting athletic careers short and requiring surgery. The ACL connects the femur to the tibia in the front of your knee. An ACL tear is typically a noncontact injury, with the damage occurring while decelerating or landing from a jump. Exercise programs are often used to strengthen the knee and prevent injuries like ACL tears.
Injury Prevention
Physical therapist John Oxley says a program of plyometrics, balance and strength training can reduce noncontact ACL injuries. To maximize injury prevention, you need to strengthen the muscles, tendons and ligaments in your knee, but you also need to train your reflexes. Proper neuromuscular control trains your body to land from a jump properly and reduces the pressure on your knees during physical activity.
Plyometrics
Plyometrics are a type of training used by athletes to increase power. According to Donald Chu, former president of the National Strength and Conditioning Association, plyometric training maximizes the body's stretch-shorting cycle. By quickly stretching or lengthening a muscle, you build potential energy, which causes your muscles to rapidly shorten. In a similar fashion, when you stretch a rubber band, it quickly snaps back into place when you release it. By improving this reflex, you train your muscles to take on this energy, instead of the impact transferring to your knees.
Exercise Programs
The Santa Monica Orthopaedic and Sports Medicine Foundation created the PEP exercise program. PEP stands for preventing injury and enhancing performance, and the program is centered on plyometrics, but includes all aspects of a well-rounded athletic program. The program begins with a warm-up and static stretching for each major muscle group to increase blood flow to the muscles. Basic strength-training exercises for the lower body lead into the plyometrics. The plyometrics consist of a series of broad jumps and jumps over a cone. Agility work follows the plyometrics and a cool-down closes the workout.
Precautions
The intensity of plyometric training may in itself cause injuries if you do not have adequate muscular strength. Before beginning an at-home plyometric program, consult a professional such as an orthopedist, physical therapist or certified personal trainer. A qualified professional will assess your strength and flexibility to ensure you can handle the forces plyometrics put on the body. From that assessment, they will be able to determine the intensity of your workouts. Have them supervise your first few workouts to ensure you are using proper form before trying the exercises on your own.
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