Among many contributing factors to the increased risk are women's hip and knee angle, hormone profile, and hamstring weakness. Although it's impossible to change genetic traits, hamstring strength issues can be addressed.
The problem with weak hamstrings is the muscle imbalance that likely exists in relation to the quads. If the quads are too strong compared to the hamstrings, the force placed on the ACL can cause damage. Add the fact that the hamstrings can't prevent the tibia (lower leg) from sliding forward, and you have a recipe for disaster.
To prevent an ACL injury or begin your recovery and return to play, make sure to focus on hamstring strength. This Lying Hamstring Sequence increases strength in the entire hamstring muscle group to help prevent injury.
Sets/Reps: 2x10 each leg
Sets/Reps: 2x10 each direction
Check out more exercises to prevent ACL injuries.
For more information on the ACL please see the STACK ACL Guide.
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