| Every athlete knows someone who has suffered a | | | | dominant leg has a greater valgus (caves inward) |
| serious knee injury while playing a sport. ACL injuries | | | | knee when landing from a jump. (Ford et al. ACSM, |
| are keeping athletes out of their sport up to 1 year, | | | | 2003) |
| and costs to recover from an ACL injury are | | | | 7. Are your hamstrings weak? The hamstrings act as |
| estimated at $15000-$25000. As an athlete, parent, | | | | a dynamic restraint to ACL injury. Most athletes |
| or coach you have to determine if you, your child, or | | | | display a significant overdevelopment of the quads |
| your team is at risk for a serious knee injury. At last, | | | | compared to the hamstrings. |
| we have determined 10 ways to discover if you are | | | | 8. Are your other joints lax? Hypermobility of your |
| at a higher risk for an ACL knee injury. | | | | other joints may be a precursor for ACL injury. |
| 1. Male or Female? Studies have determined that | | | | Check the mobility of your knee, elbow, and pinky |
| females experience a knee injury at a rate of 4-6 | | | | finger. |
| times greater than males in similar cutting sports. | | | | 9. Can you balance on one leg? If you have to touch |
| 2. What age are you? Research has determined that | | | | down with the other foot or your knee caves in you |
| girls from early to late puberty are at greater risk for | | | | are at a greater risk for ACL injury. ACL injuries |
| injury as they show decreased neuromuscular control | | | | often occur when landing on one leg or cutting off |
| of the knee with landing from a jump movement. | | | | one leg. The athlete needs to dynamically stabilize the |
| (Hewett et al. JB&JS, 2004) | | | | knee to prepare for an injury free season. |
| 3. What sport do you play? Basketball and soccer | | | | 10. Can you land a jump softly? If you land a jump |
| athletes experience the highest rate of serious knee | | | | from a 12-18 inch box with a loud thump, you are |
| injuries. Girls in these sports display the highest injury | | | | having difficulty decreasing the forces of |
| rates. | | | | landing--increasing your risk for ACL injuries. |
| 4. Does your sport require a jump? Recent study | | | | If you fall into any of the above risk factors, you |
| estimated that 70% of all ACL injuries occur when | | | | need to immediately start an ACL injury prevention |
| landing from a jump. (Boden et al. Orthopedics, 2000) | | | | program. Injury prevention programs have been |
| 5. Do your knees cave in when landing from a jump | | | | shown to reduce several of the risk factors listed |
| or when cutting? Excessive knee valgus (knees | | | | above. The program should have an emphasis on |
| coming together) can be a cause for ACL injury. | | | | strengthening/ stabilization exercises, plyometric |
| 6. Do you have a dominant leg that you use with | | | | exercises, and agility training. |
| your sport? Research has determined that the | | | | |