If you are a serious
recreational athlete, your first step is to find a certified fitness
professional that specializes in sport conditioning, and postural alignment
analysis. Pilates instructors as well as instructors certified by The National
Academy of Sports Medicine are usually your best bet. These professionals will
create programs based on your specific misalignments and muscular imbalances. Make sure that your trainer pays particular
attention to your pelvic, knee and foot alignment, since these areas have the
greatest influence on the ACL.Should you choose to create your own program,
there are a number of things to consider.
Train Barefoot: At least sometimes. It’s no surprise that dancers and martial artists,
who train barefoot, have the lowest incidence of ACL tears. Skiers, whose boots
restrict proprioception, have the highest. Training barefoot enhances proprioception, which helps prevent injuries. Since martial arts forms such as
judo teach its participants how to fall, such classes can be effective for
cross training.
Integrate Strength Training With Balance: I covered
this topic extensively in The Functionally Fit Athlete. Devices such as the
stability ball, wobble board, dyna disc, bosu etc. are used by top athletic
teams. You should use them too.
Work Your Hamstrings: My favorite hamstring exercise
is the Stability Ball
Hamstring Bridge.
It works your hamstrings along with your core muscles, back muscles and
gluteals. It also enhances eccentric quadricep strength, which is crucial for
injury prevention.
Lay on your back with your knees bent and
your feet on the ball.
Engage your core muscles, as you lift each
vertebra from the floor.From the bridge position, straighten your
legs.
Stay in the bridge as you bend your knees.
Keep your knees bent as you return to the
mat, vertebra by vertebra.