There are several types of training that have shown promise in the prevention of ACL injuries. According to The American Orthopaedic Society of Sports Medicine, it is important to focus on: plyometric training, balance training and single leg training.
In his excellent book Functional Training for Sports, legendary strength coach, Mike Boyle agrees with the importance of plyometrics (particularly with regard to proper landing and deceleration skills) and single-leg strength. Coach Boyle also encourages movements that incorporate changeof direction as an effective way of reducing ACL injuries.
Plyometrics are movements done rapidly to train the neuromuscular system and increase muscular power. They can be dangerous (particularly to the knee) if not the mechanics of each exercise are not coached properly and/or if they aren’t progressed properly. So these exercises are best done under the supervision of an experienced coach or a trainer who has worked with high level athletes.
Balance training are exercises designed to teach the body how to react to and withstand challenges from shifts in posture or sudden changes in the environment (such as an uneven or slippery surface). These kinds of workouts can use balance devices like Bosu balls, foam rollers, wobble boards, Airex pads and the like. However they can also be done with single leg movement (which challenges balance by minimizing your base of support) – or even by closing the eyes (which deprives you of visual feedback which is a key ingredient in balance). Again it would be advisable to get input from a certified fitness professional on which exercises would be best for your situation…and also to have someone watch your form.
Single leg exercises according to Coach Boyle are “frequently ignored in strength programs but essential to the improvement of speed and balance and the prevention of injury“. Double leg exercises do not develop single leg strength and stability in the same way that single leg work does. Single leg exercises recruit muscles differently challenge muscles not activated to that same degree in double leg work. Many people can squat very heavy weight loads, but can’t do a even one single leg squat with their own body weight.
When you think of how most of life is done with one leg in one position and one in another (stepping, lunging, running, walking up stairs) so its easy to understand how single leg training might better prepare us for the challenges in our daily lives that can lead to ACL injuries.
The bottom line is there are specific ways that you can workout in ways that not only increase your fitness level but also potentially prevent an ACL injury before it even happens. The key is having a trained professional design a program for you and at least get you started with good technique.
If you’re interested in learning much more about prevention of ACL tears in women be sure to check out the upcoming www.SCwebinars.com webinar with celebrated strength coach, Tim Yuhas entitled, “Reducing the Risk of ACL Tears in Female Athletes” coming up LIVE on Tuesday, June 16th, 2009. If you miss it just visit www.SCwebinars.com (a great newly-launched education resource for fitness pros, fitness enthusiasts, physical therapists and strength coaches alike) the webinars are archived after their live airing, so you can access them and view them at anytime.
Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer, author of Fit + Female: The Complete Fitness and Nutrition Game Plan for Your Unique Body Type and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women. It’s a first of its kind program designed to fit into a busy women’s life. Lose weight and look great — 90 Day Unconditional Money Back Guarantee!!
