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| by Constance Taras, PT |
As fall is now upon us, so too is the season of football. For
a few unlucky players, however, the season is already over, with preseason
injuries benching them for the rest of the season. In the NFL, an average of 23
ACL injuries occur before the first game of the season is even played, and it
doesn’t stop there: according to the ACL Recovery Club, a total of 51 players
tore their ACL during the 2017 season. The good news is that current evidence
strongly supports the use of knee and ACL injury prevention programs to
decrease the risk of injury and ensure a successful (and long) season for any
athlete.
The knee joint is a hinge joint held together statically by
4 main ligaments: anterior cruciate
ligament (ACL), posterior cruciate ligament
(PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL).
Although there are many, the main dynamic stabilizers of the knee consist of
the quadriceps, hamstrings, calf, and gluteal muscles. The knee is meant to
move in one plane of motion creating both flexion (knee bent) and extension
(knee straight). It does, however, allow our bodies to move laterally, pivot,
and change directions quickly when healthy. If the knee demonstrates decreased
strength, muscle imbalance, range of motion, or flexibility in the surrounding
tissues, it can be predisposed to injury.
To help prevent injury, the literature cites a combination
of dynamic stretching, running drills, strength training, plyometric drills, and
core exercises that should be included in knee injury prevention programs.
These should be completed for at least 20 minutes several times a week,
starting in the preseason and carrying through the regular season. Examples of
each are outlined below.
Dynamic Stretching
High knees, butt kicks, font/side
leg swings, Frankenstein walk
Running Drills
Forward running, backward running,
zig zag cone drills, bounding
Strength Training
Double- and single-leg squats,
banded hip strengthening, Nordic hamstring curls
Plyometric Drills
Skater jumps, double leg and
single leg hops, box jumps
Core Exercises
Front planks, side planks, bridges
Make sure to tailor your program to be sport-specific and
elicit the help of your local physical therapist for ideas on your personalized
knee injury prevention program!
Sources Cited:
“Exercise-Based
Knee and Anterior Cruciate Ligament Injury Prevention” (J Orthop Sports Phys
Ther. 2018;48(9):A1–A42.
“JOSPT Perspective for Patients Knee Injury
Prevention: Exercises to Kepp You From Getting Sidelined” published in Journal
of Orthopaedic & Sports Physical Therapy, 2018 Volume:48 Issue:9 Pages:734–734 DOI:10.2519/jospt.2018.0509
