This strengthening program focuses on increasing strength in the leg muscles. This will lead to increased leg strength and a more stable knee joint. Remember, the technique is everything; pay close attention to your form during the performance of these exercises to avoid injury. Here are three exercises to strengthen leg muscles and prevent an ACL injury.
Quadriceps Strengthening Exercise to Prevent ACL Injury
The quadriceps muscles are four separate muscles in the front of the thigh.
Walking Lunges (3 sets x 10 reps)
Elapsed Time: 6. 5 - 7. 5 minPurpose: Strengthen the thigh (quadriceps) muscle
How to:
Lunge forward leading with your right legPush off with your right leg and lunge forward with your left legDrop the back knee straight downMake sure that you keep your front knee over your ankleControl the motion and try to avoid your front knee from caving inwardIf you cannot see your toes on your leading leg, you are doing the exercise incorrectly
Hamstring Exercise to Prevent ACL Injury
The hamstring muscles are five separate tendons in the back of the thigh.
Hamstring Leans (3 sets x 10 reps)
Elapsed Time: 7. 5 - 8. 5 minPurpose: Strengthen hamstrings muscles
How to:
Kneel on the ground with hands at your sidesHave a partner hold firmly at your anklesWith a straight back, lean forward leading with your hipsYour knee, hip, and shoulder should be in a straight line as you lean toward the groundDo not bend at the waistYou should feel the hamstrings in the back of your thigh workingRepeat the exercise for 3 sets of 10, or a total of 30 reps
Balance Exercise to Prevent ACL Injury
Studies show that lower hamstring strength vs. quadricep strength may play a part in ACL injury. Therefore, increasing balance is shown to help create an equilibrium between the strength of the quadriceps muscles vs. the hamstring muscles.
Single Toe Raises (30 reps x 2 sets)
Elapsed Time: 8. 5 - 9. 5 min Purpose: The single-toe raise strengthens the calf muscle and increases balance
How to:
Stand up with your arms at your sidesBend the left knee up and maintain your balanceSlowly rise up on your right toes with good balanceYou may hold your arms out ahead of you in order to helpSlowly repeat 30 times and switch to the other side
As you get stronger, you may need to add additional repetitions to this exercise to continue the strengthening effect of the exercise. There are dynamic exercises that when coupled with these will also help strengthen supporting muscles and prevent ACL injury.
