Athletes involved in sports that require jumping, cutting, and pivoting have an increased risk of serious knee injuries, specifically non-contact anterior cruciate ligament (ACL) tears. Due to the ACL’s primary role in stabilizing the knee joint, the ACL is most susceptible to injury when twisting or rotational forces are placed on the knee. Although this can happen with contact, approximately 70% of ACL tears occur during non-contact events when athletes are cutting, decelerating or landing from a jump. Many studies have confirmed that muscle strength imbalances, poor coordination and inadequate sports-specific conditioning can increase the risk of an ACL injury. ACL prevention programs have been shown to reduce this risk of ACL injuries by establishing proper jumping and cutting techniques.
We work with young athletes to reduce risk for injury and improve overall athletic performance using a multifaceted approach of neuromuscular and proprioceptive training, including:
- Dynamic warm-up: Stretching that involves movement through a joint's full range of motion to prepare muscles for more intense exercise to come. A dynamic warm-up promotes blood flow, helps prevent injury and muscle soreness, and can improve overall performance.
- Strength: Resistance exercises focused on gluteal and core musculature to promote proper muscle sequencing and activation patterns.
- Plyometrics: Explosive movements to help improve strength, power and speed. Focusing on proper jump and landing techniques to decrease stress on the joints.
- Agility: Quick motions to improve speed that require coordination and neuromuscular control during sport-specific movements or rapid changes in direction.
- Proprioception: Balance and vestibular exercises to help sense the body's position in space, stabilize a joint, and improve neuromuscular control to prevent injury.
- Biomechanics: Sport-specific movement patterns with proper alignment and sequencing patterns to improve the efficiency of the body, in order to maximize power while reducing stress on the muscles and joints.
We'll provide you with a comprehensive home exercise plan to be performed 2-3 days/week for best results!
