Each year, more than 200,000 Americans tear an anterior cruciate ligament (ACL). Almost half of them sustain complete tears - and this is an all-important structure within the knee.
This week, I’ll discuss some preventive measures designed to reduce your risk for ACL injury, and I’ll introduce my favorite exercise in this category.
Slow pitch softball and tennis leagues are ramping up all over the state. Weekend warriors who’ve spent the better part of the last three months in a horizontal position are dusting off their gear with the intention of taking home the title. All too naturally, this influx of notready-for-prime-time athletes will result in an increase in incidence of knee injuries, specifically ACL injuries.
Rather than roll the dice with your knee health, why not engage in a little preventive work to minimize your risk? There are several strategies, but I’ll choose my two favorite prevention mechanisms.
First, it’s absolutely critical to stretch. The hamstrings, quadriceps and hip flexors are the key muscles here. While it may seem counterintuitive to increase flexibility in order to stabilize a joint, that’s exactly the right strategy. You want these muscles to have enough flexibility to contract and relax as they should during activity.
The tighter these muscles become, the more pressure is placed on the ligaments and tendons around the knee. More pressure equals a greater risk for ACL stress and injury.
For best results, try holding stretches at a point of discomfort - but not pain - for each of these muscles for a minimum of 20 seconds. You should engage in regular stretching on most days of the week, particularly if you’re building up for a sporting event.
The other half of the knee injury prevention equation is strengthening. The muscles around the knee joint are critical for its stability and function. The stronger they are, the more protected your knees are.
The quadriceps muscles are generally the most important muscles for reducing the risk of ACL tears. There are four components to the quadriceps, with vastus medialis being the key knee stabilizer. This small, teardrop-shaped muscle just above the medial(interior) portion of the patella can make all the difference in your overall knee strength.
This week’s exercise specifically addresses the vastus medialis with a simple movement that’s appropriate for all fitness levels. The Single Leg Mini Squat can be done anywhere, anytime.
Start by standing with feet shoulder width apart. Lift the right foot a few inches off the floor by bending the right knee.
Bend the left knee so you begin to squat down. Lower yourself 6 to 8 inches.
Extend the knee to stand back up.
Try to keep the right foot off the floor and maintain your balance throughout the motion.
Perform a total of 12 very slow single leg squats.
I use this exercise as a warm-up movement, as well as an anytime knee strengthener. It’s fantastic for increasing blood flow to the vastus medialis, which helps to reduce the “creakiness” of the knee joint before vigorous activity.
Whether you use it as a warm-up or a knee strengthening move, it’s a great addition to your lower body program.
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 32 on 04/07/2014