Blog

The ball misses the rim, the offense rebounds and takes it back down the court in quick transition, the forward gets a running start and leaps high in the air for a dunk to elate the crowd. Then he comes down. And when he comes down it's hard, and he is on the floor. If you watch basketball we've all been part of that anxious moment. That moment when pure elation at athletic performance suddenly vanishes and one of the players is hurt, badly. In sports medicine what we've just described is how many ACL tears happen in basketball.

The ACL stands for anterior cruciate (KROO-she-ate) ligament, and it is one of the major ligaments in your knee. The most common injury to it is when there are sudden stops, jumps or twists changing direction, so basketball, soccer, gymnastics, football all are included in those scenarios. Oft reported with a "POP" sound when the ligament is torn, athletes often report swelling, unstable balance and yes pain. So how do you help prevent this sidelining injury? Read further as we discuss ways you can help craft a training program.

Don't Skip Leg Day

Before beginning any training program make sure you consult with a physical therapist or orthopedic and sports medicine specialist who can provide a good assessment. They as well will have many ideas on implementation, how to work the muscles and be able to provide feedback. Some exercises you should think about including: Hamstring Exercises, Knee Bends, Hip flexors, Abductors, Squats, & Walking Lunges.

2. Work Your Balance

The more balance an athlete has the better their proprioception, which is a fancy way of saying "the body's ability to control itself in all types of positions." Balance helps your body respond better to what you need it to do in any given situation. To increase your balance, try standing on one foot, then once you've mastered this try standing on one foot with your eyes closed. Once you get to a higher level you should be able to hop and continue your balance on one foot. Try also walking a plank, one foot in front of the other all while maintaining your balance, then backwards. All of these are easy ways you can increase your balance and help minimize your risk of injury.

3. Get Proper Gear

Insure you are wearing proper footwear for your sport to help prevent injury. Wearing higher top sneakers while playing basketball helps not only when you have to do a jump shot but with your landing after. The proper gear will also help you with balance and help absorb shock of high intensity sports where you must be responsive at all times.

Also note, wearing a knee brace does not appear to prevent ACL injury or reduce the risk of recurring injury after surgery.

Can any program outright negate any and all possible accidents on the court or the playing field? No. But these are some tried and true methods for minimizing risk to your body particularly your ACL. These injuries are more common than most think and by dedicating yourself to good training methods you can help reduce your risk.

The ACL stands for anterior cruciate (KROO-she-ate) ligament, and it is one of the major ligaments in your knee. The most common injury to it is when there are sudden stops, jumps or twists changing direction, so basketball, soccer, gymnastics, football are all included in those scenarios. Oft reported with a "POP" sound when the ligament is torn, athletes often report swelling, unstable balance and yes pain. So how do you help prevent this sidelining injury?
Don't skip leg day. Before beginning any training program, make sure you consult with a physical therapist or orthopedic and sports medicine specialist who can provide a good assessment. They as well will have many ideas on implementation, how to work the muscles and be able to provide feedback. Some exercises you should think about including: Hamstring Exercises, Knee Bends, Hip flexors, Abductors, Squats, & Walking lunges.
Improve your balance. The more balance an athlete has, the better their proprioception, which is a fancy way of saying "the body's ability to control itself in all types of positions." Balance helps your body respond better to what you need it to do in any given situation. To increase your balance, try standing on one foot, then once you've mastered this, try standing on one foot with your eyes closed. Once you get to a higher level, you should be able to hop and continue your balance on one foot. Try also walking a plank, one foot in front of the other, all while maintaining your balance, then backwards. All of these are easy ways you can increase your balance and help minimize your risk of injury.
Get proper gear. Insure you are wearing proper footwear for your sport to help prevent injury. Wearing higher top sneakers while playing basketball helps not only when you have to do a jump shot, but with your landing after. The proper gear will also help you with balance and help absorb shock of high intensity sports where you must be responsive at all times.