Want to avoid an ACL Injury? Here is how to do it.

Last week I found out my research assistant, Matilda, ruptured her ACL.  Many of you probably did not even know dogs have an ACL.  In fact they have two, just like their human friends.  And, like humans, dogs are prone to ACL rupture.  I wish I had known how common it is in dogs; I would have started ACL Injury Risk Reduction protocols with her.  Fortunately for you, the reader, Matilda's tragedy is your treasure, and I will outline ways you can reduce the risk of your own ACL injury.

Good Luck Matilda!

Let's start with some basics.  The Anterior Cruciate Ligament, or ACL is a little piece of tissue in the back of your knee which help keep your leg from falling apart, especially when your knee rotates inward.  Your hamstring, which is actually made up of three muscles, the semitendinosus, semimembranosus and biceps femoris, helps stabilize your knee and protect the ACL.  Most, over 70% of ACL ruptures, or tears, are non-impact related.  It is the twisting, or internal rotation, that causes the injury.  I have seen athletes walking across a field, turn suddenly and then drop to the ground: torn ACL.  The injury almost always requires surgery and rehab lasting several months.  In short, it is considered a catastrophic injury, especially for an athlete.

Girls and women are at much higher risk for ACL injuries and science cannot point to any one concrete explanation.  It is believed a combination of a weak hamstring compared to the opposing quadriceps, the greater angle created by the femur and pelvis,  general joint laxity and a number of other factors could contribute.  The bottom line is every athlete, especially girls and women, should be participating in a program for ACL Injury Risk Reduction. 

The general consensus is no one ACL IRR program is better than another.  I have studied several of the established programs and taken what I feel are the best elements of each and combined them in to one program.  It incorporates elements of flexibility, lower body stability and strength and agility.  The program can be done on a field, or in a gym and does not require any special equipment and takes about 15 minutes.  You can download the program at canyonptandf.com for for free!

On January 29 2015, Matilda has surgery on her ACL and then begins a 10 week rehab process.  She will not be able to leave her bedroom without her leash and butt sling. Although few people require a leash, the recovery process for people is similar.  Take 20 minutes a day, 3 times a week to help protect your knees and if you have any questions please e mail me at tom@canyonptandf.com