April 24, 2018
A recent study has found that 20 minutes of exercise three times per week can reduce anterior cruciate ligament (ACL) injuries in women by 60%. But what exercises should we do? Although the ACL is an integral part of the knee, the knee itself is not the area of focus for the exercises, we have to look up the chain a little further.
The researchers concluded that women who completed the following hip based strengthening exercises lowered their risk of injury the most.
- Standing Hip Abduction
- Hip External Rotation (Clam)
- Single Leg Balance & Dribble
This study was conducted over 12 years and analysed ACL incidents in 309 female basketball players. Yes, it’s not football however there is quiet a lot of skill transfer when you break down the components of the two sports. Both sports require evasive agility, unplanned movements, jumping, landing, sprinting, the list goes on.
The exercises pictured above focus on correcting biomechanical abnormalities and strengthening muscles to help deal with the stress and strain from sport. An easy way to look at is, if your hips and glutes are weak the energy is transferred or absorbed by another structure – commonly the knee, lower back or ankle. By placing the knee in an advantageous position we reduce the load on the ACL and ensure the supporting muscle groups are playing their role.
These exercises are a great place to start to decrease your risk of injury. If you would like to know more please contact us today. Remember – injury prevention is far better than treatment!