Since ACL injuries are increasing in young athletes and in females in particular, ACL prevention programs have recently become popular. In ACL prevention programs, the young athletes are put through through a series of exercises to help reduce their risk for injury. These programs emphasize strength, balance, and movement education so that when the time comes the body automatically adjusts and avoids injury.
In a recent study done by Gilchrist et al looking at division 1 female soccer players, they were 1.7x less likely to have an ACL injury than those that did not participate in such a program. In a separate study female soccer players between the ages of 14-17 were able to change their landing mechanics and reduce their chances for injury. Finally, in a large study by Mandelbaum and Silver et al with nearly 3,000 participants showed participants were 88% less likely to sustain an ACL injury after an ACL prevention program.
An ACL injury prevention program could make a lifetime of difference. If there is a program near you then I suggest signing up and doing all that you can to get the most out if it. If there is not one nearby then don’t worry, you can perform the exercises listed below. Per the most recent scientific evidence the program needs to be performed more than 1x a week and for a minimum of 6 weeks. The program below is intended to be performed 3-4x a week for 8 weeks. Here are some exercises to start now.