How to Avoid an ACL tear
By: Rachel Sneed
What is an ACL?
What are Common Ways People Tear their ACL?
HOW TO AVOID AN ACL TEAR
BASIC SQUAT (3 SETS X 10 REPS)
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
JUMP SQUAT (3 sets x 10 reps)
- 1. Stand with your feet shoulder-width apart.
- 2. Start by doing a regular squat, then engage your core and jump up explosively.
- 3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
LATERAL BOUND (3 SETS X 10 REPS)
2. Jump far to right side and land right foot with left foot off of ground. Jump far to left side landing on right foot. Continue to bound from side to side.
STEP UP (3 SETS X 10 REPS)
2. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
3. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor.
4. Repeat first step with opposite leg, alternating first steps between legs.
HAMSTRING CURL (3 SETS X 10 REPS)
1. Place a light dumbbell on the floor, standing on end. Choose a lighter dumbbell than you think you’ll need at first, until you’re comfortable with the exercise.
2. Lie down on the floor, on your stomach, with your legs straight and feet close to the dumbbell. Place your feet on either side of the dumbbell handle.
3.Squeeze the dumbbell between your feet and bend your knees to lift it off the floor. The top weight on the dumbbell will rest on the bottom of your feet.
BALL WALK OUT (5 SETS)
2. Hold up head and upper body.
3. Walk forward with your arms. At the same time, guide your legs across the ball until the shins lay on it centered (final position)
DEAD LIFT (3 SETS X 10 REPS)
- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions.