ACL Injury Prevention

“ACL Injury Prevention Program”
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Generally, the best thing to do to minimize the risk of an ACL injury is to work on movement skills and strength in hopes of avoiding non-contact injuries. You cannot plan for contact injuries, but if you work on knee strength, hip mobility, and landing mechanics that is a great place to start.
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💪 We believe that getting youth coaches onboard with ACL injury prevention programs is where you are going to get your biggest bang for your buck. These programs are meant to take no more than 20 minutes, and can be performed prior to practice beginning.
There are a few popular programs out there now including the PEP and FIFA11+ programs.
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We helped put together another ​ACL injury prevention exercise program for the orthopedic section of the APTA @apta_orthopaedic last year.
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▪️Each program has 3 tiered phases▪️
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1️⃣ The 1st phase is the dynamic warm-up which addresses any potential mobility restrictions and generally primes the body and nervous system for more intense movement.
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2️⃣ The 2nd phase is your foundational strengthening phase. We cannot stress enough how important strength is to prevent injuries! In particular for reducing ACL injuries, the goal is to strengthen the quadriceps, hamstrings, glutes, and core.
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3️⃣ The 3rd phase is the movement coordination phase. You can have all the strength in the world, but if you don’t know how to properly move, deceleration, and cut all that strength isn’t doing you any good! This is the most important aspect of an injury prevention program.
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Each phase is divided into multiple tiers based on difficulty level. Start with Tier I, and don’t move up to the next tier until you can complete all the exercises with perfect form.
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𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮'𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛
𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮