Avoid the Leg Extension Machine: This machine can apply shearing forces to the knee, making it more susceptible to ACL injury.

Practice “Closed Chain” Exercise: Closed Chain exercises keep your foot in a closed position, i.e., in contact with the floor. This incorporates the use of more muscle groups, while lessening the shearing forces on the knee present in open chain exercises such as the leg extension. Examples of closed chain exercises are the squat and the leg press.

Practice Plyometrics: Plyometrics teach participants proper jump landing mechanisms. Since this involves landing with knees flexed, plyometrics are an excellent way to achieve sufficient hamstring strength.

While many people refer to sport conditioning as “off season training,” this is a big mistake. Conditioning should be a year-round event. Unfortunately, even the best conditioning program will not protect you from ACL injury if your athletic technique is insufficient, and/or your equipment is not working properly. You can be an excellent athlete, but if you are practicing your sport at the end of the day, when most sport injuries occur, you may still be injured. Checking your equipment is also crucial. If you ski, a binding that fails to release can turn a benign fall into a serious injury.

In the event that you do tear your ACL, most people opt for surgery. If this happens, your surgeon will tell you to start physical therapy within two days post-op. Heed this advice! Failure to do so will result in a loss of range of motion.

Always get your physicians approval prior to starting any new exercise program.

Play safe!