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04
22
2019
Get to know about exercises to protect female ACL from injury

Activities that can protect female soccer players against ACL Injuries

ACL injuries are strangely familiar amongst female soccer players. Many of the sport’s greatest stars, such as Alex Morgan, and Megan Rapinoe have sustained torn ACLs. ACL cuts can give a player sidelined for up to a year or more. Back in 2016 article issued in the Journal of Orthopaedics states that the incidence of ACL injury is 2.8 times higher in female soccer players than it is in male soccer athletes. One cause for this stark variation is differences in anatomical make-up. Females have broader hips and are far more liable than males to go into knee valgus, which puts added stress on the anterior cruciate ligament, or ACL. Still, just because females are more sensitive to ACL injury does not indicate we’re weak against them. Our frame is clearly out of our control, but the good news is there are many means we can fight back. The power room is maybe our best defense against ACL injury. Here are some exercises that, when used in combination, can help you to protect your ACL from injury.

Get to know about exercises to protect female ACL from injury

Get to know about exercises to protect female ACL from injury

Eccentric Single-Leg RDL

Eccentric Single-Leg RDLs is one of the popular exercises to get the ACL more durable. These develop the hamstrings eccentric control, prepare the ankle to maintain and help players get to know about how to use their gluteus maximus.

Eccentric control is important for training muscles to manage force on the pitch, especially during movements that emphasize deceleration and change of direction, as this is where various eccentric muscle activity occurs. By tutoring eccentric control in the weight room, we also raise the muscles not to fatigue as fast during these actions.

Parallel Lunge

If you’re not exercising parallel movements, you are refraining a major part in the ACL injury prevention problem. The Parallel Lunge gets athletes out of the sagittal plane and enables them to explore strength and mobility in a plane that is used a lot in soccer. If athletes are not qualified in the frontal plane, they will not understand how to control deceleration and change of direction throughout competition time, which can raise the chance of non-contact injury. Parallel Lunges also precisely target the gluteus medius muscles, which perform a critical role in fighting valgus collapse and blocking ACL injuries.

Parallel Bounding

Parallel bounding gets the Parallel Lunge one step further. It’s an outstanding way to not only increase power production but to also help with stability and landing.

Step-Up Lunge

While the glutes, hips, and hamstrings often linger behind the quadriceps in terms of power for many female players, the quads play a significant role in knee stabilization. Therefore, a complete ACL injury reduction plan should not ignore them. Some athletes may have various flaws than others, but it is best to hit every muscle group. It is secure to say that a number of muscles work collectively to keep knees healthy, so it is better to grow everything.

Core Anti-Rotation

The core is the base that allows athletes to control their shapes in space. It helps combat force while carrying energy from the lower to the upper body, enabling athletes to move more efficiently. A powerful, solid core will also enable players to completely withstand contact and keep balance during their entire kinetic chain.

In this part, you have learned about the activities that can protect female soccer players against ACL Injuries. But facts mentioned in this part are just a small part of what you want to know as the soccer player. To get an update, please follow us on Facebook and Instagram

author: Soccer Club

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