ACL Injury Prevention
With the COVID-19 virus effectively ceasing group sports, one hidden benefit has been the absence of knee ACL injuries here at the clinic. But with talk of sport resuming soon enough, its only a matter of time before we start seeing these injuries again.
But did you know there is something you can do to reduce your risk of suffering an ACL Injury? The time to start is now.
This program is called the 11+ Programme and it requires very little equipment, is easily followed and is freely available. The 11+ Programme:
- Has been shown to reduce injury risk by 40% (Thornberg et al., 2017)
- Contains the top 5 injury prevention exercises performed by elite football teams (McCall 2015, Bizzini et al., 2015)
- Shows that high compliance = improved programme effect (Bizzini and Dvorak 2015)
- Is an effective warm up routine (Bizzini et al., 2013)
If you are a parent or coach dealing with teenagers or older who are involved in at risk sports like soccer, AFL, Netball or Basketball, you really should take a look. The program forms a great warm up to an exercise or training session. It involves plyometric exercises, drills to improve coordination, balance and strength.
All sports team should implement these exercises into their session warm up through their physiotherapist, doctor or coach.
Here is the link to a YouTube video outlining the program:
So, if you are off to the park with your teenagers for a kick of the football you might want to keep this link handy on your phone and use it for a warmup. You don’t need fancy markers if you don’t have them – you can use your imagination to make markers on the ground. Mums and Dads it might give you a perfect opportunity to join in too!
The last thing you want to happen is for someone to hurt their knee and think- I really should have done that program!
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