It is common knowledge today that female athletes involved in jumping and cutting sports are at a far greater risk of ACL injury than their male counterparts. In addition, research now indicates that specific training will help reduce the likelihood of such an injury. Identifying those athletes at the greatest risk is important. Currently, 70% of ACL tears in the United States are associated with sports, while 70% of all ACL injuries are non-contact injuries. The Fitness Edge utilizes several tests to determine an athlete’s risk level.

One such test is a standing bilateral squat with the arms outstretched overhead. The athlete is told to squat down slowly to approximately 90 degrees, while the observer checks the alignment of the trunk, hips, knees, and ankles. This maneuver should be observed from the side and in front of the athlete. The observer should look to see if the knees move forward over the toes (side view) and if the knees cave excessively inward (front view). These are just two findings that indicate faulty mechanics and possible increased risk for injury.

Following proper assessment, it is important to implement a sport specific injury prevention program. This program should address warm-up, flexibility, strengthening, plyometrics (jump training), running form, speed and acceleration, and balance training. A comprehensive plan that takes into consideration practice and game schedules is essential to avoid overtraining, while ensuring peak performance for the desired events.

This type of training is applicable for athletes ages 10 and up. Learning proper form and technique at an early age is critical to avoiding faulty running mechanics and improving performance. For example, many female athletes tend to run too upright and display inefficient arm swing during running and sprinting. This leads to decreased speed/acceleration, and may also cause hyperextension injuries due to stiffness (too much extension) in the knees when cutting moments occur during practice and play.

The most important tool in reducing these types of injuries is education. Parents, coaches and athletes must learn to recognize risk factors, and based upon this recognition, implement safe and effective preventative training measures to avoid injury.

Brian Schiff and Brian Smith of The Fitness Edge, are licensed physical therapists and certified strength and conditioning specialists. They provide fitness training for The Columbus Crew and several local soccer players. For more information about their programs, contact them at 614.506.4040 and ask about their soon to be released ACL injury prevention manual or visit www.thefitnessedge.cc.