ACL Injury Prevention Program

Consider the scary statistics

  • There are 350,000 ACL reconstructions performed annually in the US, costing over 3 billion dollars annually
  • Those that rupture their ACL are 105 times more likely to develop osteoarthritis
  • If you injure your ACL you are 25 times more likely to do it again
  • Females are 4 – 6 times more likely to rupture their ACL than males
  • Before puberty, ACL injuries are relatively rare and no sex-related differences in ACL ruptures have been observed
  • It usually takes 6 months to 2 years to return to sport following an ACL rupture and some athletes never return to sport following an ACL rupture.

But MANY of these injuries are preventable

  • Programs that improve how an athlete lands and controls their body reduce ACL rates by 4 – 10 times vs. controls.

So how do ACL injuries occur?

The typical mechanics of how an ACL ruptures is landing, or changing direction with uncontrolled inward knee movement. The inward movement of the knee causes load to be applied to the ACL. When the load exceeds about 50lbs the ACL will rupture. The typical time frame of when the ACL ruptures with landing or changing direction is within 30 – 100ms of initial ground contact.

Understand how ACL ruptures occur gives us a framework to assess injury risk, build qualities to prevent their occurrence, and to properly develop return to sport protocols.

Key Factors to Prevent ACL Ruptures

Research clearly indicates the following key risk factors for ACL ruptures.

  • Inward movement of the knee and internal femoral rotation.
  • Poor Trunk Control.
  • Large ground contact forces or poor shock absorption.
  • Poor single leg strength (85)
  • Co-contraction / quad to hamstring ratios for dynamic knee stability– particularly at high angular velocities + high loads, and reactive cutting and jumping movements (F)

What makes our program unique?

Testing and monitoring in our Sports Science Lab

Based on understanding the risk factors for ACL risk we test all our athletes regularly during hops, jumps, changes in direction, sprinting and foundational movements.

Homework and support.

It’s not enough to just work on things during PLIP sessions. We MUST work on our motor control, strength and physical literacy. We provide individualized homework to address their specific needs.

ACL Prevention workbook

To help our athletes better understand the factors that lead to ACL risk, we’ve created a simple workbook to help parents, coaches and most importantly the athlete understand. Knowledge is power.

We address all the factors that are known to increase ACL rupture risk

Improved physical literacy

This program is part of our Physical Literacy and Injury Prevention Program. In fact there is no separating our ACL injury prevention strategy from our Physical Literacy and Injury Prevention Program

Consistent Program Improvement

We are constantly improving and refining our program as new research adds to our current knowledge and strategies to prevent ACL injuries.

Integration with Sport organizations

For coaches and programs that we work with we provide them with our up to date FITS MOVE PREP guidelines to help them run their “warm-up’s”. In reality the 1st part of any practice is motor control training, that’s why we put warm-up’s in quotes.