ACL Risk Evaluation
There is evidence to suggest that faulty muscle recruitment patterns may contribute to non-contact ACL injuries. Mainly an over utilization of the quadriceps and an under utilization of glutes and hamstrings may help set up the right environment for ACL tears. Alignment at the hip, knee and ankle may also play a key role.
Evaluating Risks
How do you know if you have poor alignment or a faulty recruitment pattern? You can always get a thorough assessment from your sport physiotherapist, but here are two tests you can try at home:
• Stand facing a full length mirror and jump straight in the air. Absorb the landing with your legs such that you finish in a half squat position. Are your knees pointing inward? If yes, you need to work on your dynamic alignment.
• Now, stand sideways to that full length mirror. Jump up in the air and absorb the landing with your legs such that you finish in a half squat position. Are your heels off the floor or is your weight shifted toward the balls of your feet after you have landed? If yes, you may be exhibiting some quadriceps dominance.
Understanding Proper Mechanics
Now that you used the evaluations outlined above to evaluate your movement patterns, I want to make sure that you have a clear picture of proper alignment and mechanics. What we’re looking for in athletes is that their hips, knees, and ankles stay in alignment during both jumping and landing. We are also looking to see if the athlete lands on the forefoot (ball of the foot) and then quickly transitions to full foot contact.
Landing without the transition to full foot contact increases the force on the quadriceps and suggests that the athlete is not effectively recruiting her glute muscles.
Mountain, Maria, MSc, CSCS, CEP
“How to Reduce the Risk of ACL Tears in Athletes”
Revolution Sport Conditioning.
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