I'm on a women's college basketball and soccer team. I injured my left ACL in the first season out. Now that I'm back in the game, I'd like to prevent further injury on either side. What specific exercises can I do?
Studies focusing on improving balance and control of the knee throughout movement have reported positive results so far. Recently a new soccer training program was tried with girls ages 14 to 18.
They learned how to use deep hip and knee flexion instead of landing on a flat foot. They carried out a warm-up and exercise training program specific to the sport. Agility drills were geared toward soccer turns and pivots. They also practiced a multistep stop instead of a single fast and forceful step.
All of this resulted in an 88 percent decrease in ACL injuries compared to a similar group who still did the traditional soccer warm-ups.
The program called Prevent Injury and Enhance Performance (PEP) included an instructional videotape. Basic-warm up activities along with stretching and strengthening activities are demonstrated. Proper technique during agility drills are also included.
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