Basketball season is here…and unfortunately so are knee injuries. A study in 2016 showed the highest risk sports for ACL tears for both males and females are basketball, soccer, football and lacrosse. One of the most common orthopedic injuries is an ACL tear. The ACL is one of four major ligaments in the knee and acts to prevent the lower leg bone (tibia) from shifting forward away from the knee with walking, running and jumping.
Did you know female athletes are 1.6 times more likely to sustain an ACL injury than males in the same non-contact sports?
So what can you do about it?
Strengthening, plyometrics and proprioception exercises! There have been several studies conducted that show a reduction in ACL tears while including these types of exercises in both season and pre-season training.
Focus on quadriceps strengthening, the main muscle group in the front thigh muscle. We recommend…
- Squats – 3 sets 10 reps
- Lunges 10 reps on each leg
Focus on proprioception exercises, which refers to the body’s awareness of its position. We recommend…
- Single leg balance – 30 second hold on each side
- Forward reach – 10 reps on each leg
For instructions and photos of the exercises listed here, download the exercise program we have put together for you below. These exercise handouts are great to print off and keep handy around the house or wherever you would typically complete a workout.