ACL PART 2: PREVENTION
Are You At Risk?
There are several thoughts about why ACL injuries happen to some players and not to others. Some have to do with:
► how you're built, structural issues that may put the ACL in a position where it's more likely to tear, like the angle between the pelvis and the knee ► how your body functions, like hormone levels that cause your ligaments to become loose and limit their ability to protect the joint and each other ► the equipment you use, like the shoes you wear for a given playing surface
► how you're built, structural issues that may put the ACL in a position where it's more likely to tear, like the angle between the pelvis and the knee
► how your body functions, like hormone levels that cause your ligaments to become loose and limit their ability to protect the joint and each other
► the equipment you use, like the shoes you wear for a given playing surface
But most experts believe that the major reasons for injury may be things that players can train, things like:
► how you position your body (i.e. knee buckling inward when you land) ► how you move your body (i.e. planting your foot with too little bending of the knee; imbalance between quads and hamstrings) ► how the body automatically responds to unpredictable or unexpected movements (i.e. being thrown off balance by body contact).
► how you position your body (i.e. knee buckling inward when you land)
► how you move your body (i.e. planting your foot with too little bending of the knee; imbalance between quads and hamstrings)
► how the body automatically responds to unpredictable or unexpected movements (i.e. being thrown off balance by body contact).
What to Work On
Exercises that prepare you to play football can also help keep you safe on and off the pitch.But to have this effect, the exercises need to focus on a variety of different elements:
●Stretching (especially important for tight muscles in colder climates; before practice or play; and after sitting at half time)
●Strengthening (to get the muscles strong and in balance with each other; to teach the muscles how to function efficiently; and to keep the body ready for any unforeseen stress during play)
● Good body mechanics (to limit the effects that an inefficient and poorly positioned body may have on injury)
● Plyometrics (to help the body prepare for quick movements and to react to rapid forces on the muscles and joints - it trains the nerves and the muscles)
● Balance (to keep control of the body on all types of playing surfaces; to help players stay on their feet or fall safely when coming in contact with other players)
● Coordination (to help the body move from one posture to another easily and efficiently)
● Agility (to prepare the body for unexpected movements and to improve speed of movement on the pitch).
Injury Prevention Exercise Programs
Please take a look at the programs that have been found to help prevent ACL injuries (and other injuries):
◊ The FIFA 11+
Here is a Norwegian website that reviews this program (video):
◊ PEP Program
Also, don't forget the keys to proper preparation for play:
■ a good night's sleep,
■ proper nutritionª, and
■ a good hydration plan˟.
They can help reduce fatigue, increase performance, and keep you and your body in the best possible condition to prevent injury.
ª For more information on proper preparation for play and hydration recommendations, please go to FIFA's Medical Extranet site at https://extranet.fifa.com/medical/, sign up, go to the Publications section, then to Laymen Publications, and, finally, Nutrition for Football.
˟ Related Link: Dehydration Part 2: Prevention (Link Coming Soon)
* FIFA World Magazine Article: Soccer Science PDF -- CLICK HERE >>
(FIFA World Magazine can be read online at http://www.fifa.com/aboutfifa/organisation/fifaworldmagazine.html).
Disclaimer: The information provided on this website is intended for educational purposes only. CONCACAF does not make any warranties or guarantees that the information contained on this website is accurate or complete, and are not responsible for any errors or omissions therein, or for the results obtained from the use of such information. Users of this information are encouraged to confirm the accuracy and applicability thereof with other sources. Not all conditions and treatment modalities are described on this website. The opinions and methods of diagnosis and treatment change inevitably and rapidly as new information becomes available, and therefore the information in this website does not necessarily represent the most current thoughts or methods. The content of this website is presented to improve information awareness and is not intended to be used for diagnosis or treatment or as a substitute for consultation with your own doctor or a specialist.If you have sustained an injury or medical condition that requires medical attention, you should promptly seek appropriate medical advice from your doctor.CONCACAF is not a medical office or hospital and should not be contacted or sought after for specific medical advice or treatment; please see your doctor.CONCACAF will not be liable for any direct, indirect, consequential, special, exemplary, or other damages, loss or injury to persons which may occur by the user's reliance on any statements, information or advice contained in this website. CONCACAF is not responsible for the content of external websites.