ACL injury prevention.

pitboy · 11-26-2002, 10:02 PM

I know it could never be a fail safe plan BUT would could be done do degrease the risk of this?

My guess is that muscle imbalance does have a role in some cases? Weak hamstrings etc ... I know during my rehab from a ACL recon that the stengthening of the hamys was really emphasised.

What could be done to @perhaps@ prevent this?

archive_Killer · 11-27-2002, 08:42 PM

Not play any sports and take up chess.

Serioulsy, there is not much that can be done as preventative. If your strength (no imbalances) in your legs is good and you are flexibile, then the rest is up to luck.

The hamstrings are antagonistic to the ACL. Meaning, they assist the ACL in not allowing anterior translation of the tibia on the femur (the shin moving forward). So, one thing you want to do is make sure your hams are strong and firing fast.

In fact, there are some people dubbed "motor genius" that have a torn ACL, but their hamstrings contract fast enough to prevent any tibia movement. Most of these people are in the professional sports realm. But it is still argued that they may be destoying their meniscus and articular cartlidge by not getting their ACL repaired.

pitboy · 11-29-2002, 10:26 PM

Awesome. I just figure in some sports ... well mine ... we do have a muscle imbalance there. So great point.

What about excercises to incease the coordination when firing the ham? Ive done one lying flat on the gut then exploding the leg into a curl movement. Are there any other excercises anyone can think of?

archive_Killer · 12-02-2002, 08:30 AM

I know you have posted in the past, but what sport?

A great exercise for firing:
Lay on high bench, with hips hanging off bench.
Put unaffected side on stool or something.
Affected side is hanging free. Lift into air, equal to the height of the bench (hip extension). Then have partner apply reistance to heel, and perform leg curls. Go fast, but keep leg in air.

Another good one is "King" one leg deadlifts. Keep unaffected side bent back, and perform deadlift (no weight). Bend at waist as much as you want to kick in more hip extension (hamstrings)

11-26-2002, 10:02 PM	#1 (permalink)
pitboy Senior Member Join Date: Apr 2001 Posts: 192 Rep Power: 5725	ACL injury prevention. I know it could never be a fail safe plan BUT would could be done do degrease the risk of this? My guess is that muscle imbalance does have a role in some cases? Weak hamstrings etc ... I know during my rehab from a ACL recon that the stengthening of the hamys was really emphasised. What could be done to @perhaps@ prevent this?

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11-27-2002, 08:42 PM	#2 (permalink)
archive_Killer Senior Member Join Date: Feb 2001 Posts: 2,195 Rep Power: 7838	Not play any sports and take up chess. Serioulsy, there is not much that can be done as preventative. If your strength (no imbalances) in your legs is good and you are flexibile, then the rest is up to luck. The hamstrings are antagonistic to the ACL. Meaning, they assist the ACL in not allowing anterior translation of the tibia on the femur (the shin moving forward). So, one thing you want to do is make sure your hams are strong and firing fast. In fact, there are some people dubbed "motor genius" that have a torn ACL, but their hamstrings contract fast enough to prevent any tibia movement. Most of these people are in the professional sports realm. But it is still argued that they may be destoying their meniscus and articular cartlidge by not getting their ACL repaired.

11-29-2002, 10:26 PM	#3 (permalink)
pitboy Senior Member Join Date: Apr 2001 Posts: 192 Rep Power: 5725	Awesome. I just figure in some sports ... well mine ... we do have a muscle imbalance there. So great point. What about excercises to incease the coordination when firing the ham? Ive done one lying flat on the gut then exploding the leg into a curl movement. Are there any other excercises anyone can think of?

12-02-2002, 08:30 AM	#4 (permalink)
archive_Killer Senior Member Join Date: Feb 2001 Posts: 2,195 Rep Power: 7838	I know you have posted in the past, but what sport? A great exercise for firing: Lay on high bench, with hips hanging off bench. Put unaffected side on stool or something. Affected side is hanging free. Lift into air, equal to the height of the bench (hip extension). Then have partner apply reistance to heel, and perform leg curls. Go fast, but keep leg in air. Another good one is "King" one leg deadlifts. Keep unaffected side bent back, and perform deadlift (no weight). Bend at waist as much as you want to kick in more hip extension (hamstrings)