BSC's ACL Prevention

Anchor Physical Therapy gave BSC coaches a presentation and field coaching session on how to incorporate safe warm-up activities, dynamic stretching, and core strengthening into their everyday practice and game preparation routines. It is estimated that there are over 750,000 injuries of athletes each year in the United States. Close to 200,000 of those will be ACL injuries, with over 75% coming from non-contact situations. Studies have shown that sport specific trainings with highly trained personnel can reduce the incidence of these injuries by up to 87%. 

Common playing situations that lead to non-contact ACL injury include sudden changes of direction combined with decceleration; landing from a jump in or near full extension; and pivoting with knee near full extension and a planted foot. Females are significantly more likely to tear ACL than males. The exact reasoning for this is unclear although there are several theories, including biomechnical or hormonal differences. 

Warm Up

A 15-20 minute program designed to replace the traditional warm-up can prevent non-contact ACL injury by up to 88% (Mandelbaum et al.). The key is the coach’s attention to detail and correction of faulty movements. The routine below is a suggestion for coaches to try. You can also watch it on video here. 

Strengthening

Exercises to include in your warm-up could help strengthen muscle groups that could support the ACLs, reducing the likelihood of getting injured. Examples include: -

Plyometrics / Agility

Various activites were also demonstrated to incorporate ACL activities into regular practices, using balls and a partner to get technical practice at the same time. The activities below should give you ideas for activities to try and to build on. Where we have video of each, links have been provided so you can watch them.