ACL Injury Prevention: 6 Exercises to Prevent Ligament Injuries

Rothman Institute's Dr. Tucker presents 6 ACL injury prevention exercises.

You will need: a looped thera-band, a long thera-band, and a pillow or a BOSU ball.

Transcript of exercises:
We’re going to begin today with a basic squat. Everyone shoulder-width apart, hands down by your sides, tighten your core. We’re going to sit down as if you’re sitting in a chair. Knees and hips are both going to go to 90 degrees. Everyone sit down, steeple your hands into the squat. Push straight back up through your heels, squeezing your butt, squeezing your core, to make yourself a straight line. Feet shoulder-width apart, hands steepled and go. Make sure that your knees track in line with your second and third toes, and your knees don’t go beyond your toes.

Our progressive movement for the squat is the jump squat. You’re going to begin in the same position as a squat: feet shoulder-width apart, hands down by your sides, palms facing backwards for the jump squat. You’re going to bend your knees and hips to 90 degrees. Then you’re going to push through your heels to jump into the air, arms swinging above your head. Land as softly and as quietly as possible.

Our next movement today is going to be the lunge. You’re going to start in the same position as the squat, with feet shoulder-width apart and a tight core. Take one step forward with your right foot, keeping the foot flat on the ground. Bend both knees to 90 degrees. As the left knee just grazes the ground, push straight back up through your heel to a starting position. Now we’re going to do a set of five on the right leg, making sure that the knee doesn’t cave in in either direction. Stepping forward with the right leg, five repetitions.

Our lunge progression is going to be the lunge pattern. You’re going to begin in the same position as a lunge, with your feet shoulder-width apart and your core tight. Take a step forward with your right leg, bending the right knee and hip to 90 degrees as you push straight back up through your heel. Next, take a step to the side with the same leg, bending to a 90 degree angle. Push straight up through your heel to your beginning position. Lastly, take a step backwards with the same leg to a 90/90 position. Push straight up through the heel of the front leg to your starting position.

For our next basic exercise, the crab walk, we’re going to need our looped thera-band securely above our knees. Get down into the squat position, knees shoulder-width apart, butt down, chin up, and take steps to the right side. Keep your butt down and your chest up. Keep our toes right under your knees.

For our progression for the crab walk, we’re going to take the unlooped thera-band under your feet and grab the left side in your right hand, right side in your left hand. Bring your arms up above your heads, slight bend in your knee.

Our next exercise is the double leg bridge. Lay on your back with arms down by your sides, knees bent, and feet as close to your butt as you can get them. Now, push up through your heels to rest on your shoulder blades, making your body a perfectly straight line. Stay for one second and return to your beginning position.

Our progression of the double leg bridge is a single leg bridge on a BOSU ball or pillow. You’re going to perform the same movement as before, with one foot on the BOSU ball, one foot straight in the air, reaching up towards the sky, and back down to your beginning position. Push up until your body is a straight line and you’re resting on your shoulder blades.

Our next exercise today is going to be the single leg deadlift. Start with your feet shoulder-width apart, hands down by your sides. Reach down with the right arm to touch the left leg, bending at the waist as you float the right leg into the air and come back to your starting position.

In order to progress this exercise, we’re going to add a weight. Reach down with the opposite arm, touch the opposite foot. And back up to your starting position.

Our next exercise is the basic sit up. If you don’t have a partner, you can put your feet under a stable surface like a couch or table. Put your arms across your chest and brace your core by putting the small of your back into the ground. Using your abdominal muscles, sit straight up, and then slowly lower yourself back down. For our last progression, we’re going to do a V-up. Put your arms straight above your head and your legs flat out. We’re going to bend at the waist, bringing the arms and legs up into a V.

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