ACL knee injuries are common among athletes participating in jumping and cutting sports today. Alarmingly, they are three to eight times more likely in the female athlete. ACL injury rates are on the rise, and nearing epidemic proportions in the athletic population.

In our first article “How To Prevent Female Soccer Related ACL Injuries” we addressed a test to determine an athlete’s risk level. Following proper assessment, it is important to implement a sport specific injury prevention program including a strength program.

One such exercise is the forward lunge. The purpose of the lunge is to strengthen the quadriceps, hamstrings, and the glutes. This functional exercise helps teach the athlete to control ground reaction forces and to help prepare for planting and cutting movements.

The forward lunge is performed by starting in an athletic position. With the lead leg take a step forward, and plant the lead foot straight ahead with hip and knee flexing keeping the lead knee directly over the lead foot. Lower the trail knee in a flexed position 1-2 inches above the ground. Next, forcefully push off the ground by extending the lead hip and knee returning to starting athletic position. The athlete will then alternate legs with this exercise. See picture below for proper position:

As the athlete progresses with this exercise, they will progress to multidirectional lunges. Further descriptions and pictures of strengthening exercises can be found in Protecting The Athlete’s Knee. The most important tool in reducing these types of injuries is education. Parents, coaches and athletes must learn to implement safe and effective preventative training measures to avoid injury.

Brian Schiff and Brian Smith of Fitness Edge Performance have recently authored a training manual focusing on knee injury prevention titled, Protecting The Athlete’s Knee. The exercise described above is included in the manual which includes 95 pages of exercise descriptions, programs, and information regarding knee injury prevention. For more information regarding manual visit www.aclinjuryprevention.com or contact them at 614.506.4040.