3 ACL Injury Prevention Exercises for Women | STACK 4W
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

3 ACL Injury Prevention Exercises for Women

August 3, 2012 | Jordyn Bibiloni

Must See Sports Injuries Videos


It's a fact that girls have a higher risk of anterior cruciate ligament (ACL) injuries than guys. Some studies show that women face up to a 10 times higher risk of ACL injury than men.

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.

Single-Leg Glute Bridge—Novice

  • Lie on back with arms to sides
  • Bend right knee so foot is flat on ground; keep left leg straight and on ground
  • Drive hips toward ceiling and raise left leg; keep left leg in straight line with body
  • Slowly lower to return to starting position
  • Repeat for specified reps; perform set with opposite leg

Sets/Reps: 2x10 each leg

Bosu Glute BridgeBOSU Glute Bridge— Intermediate

  • Lie on back on ground with arms to sides
  • Bend knees and plant feet on BOSU Ball
  • Drive hips to ceiling
  • Slowly lower to return to starting position
  • Repeat for specified reps

Sets/Reps: 2x10

Physioball Hamstring Circles—Advanced

  • Lie with back on ground, heels on physioball and arms to sides
  • Raise body off ground so that only upper back touches floor
  • Draw clockwise circles with heels for specified reps
  • Perform in opposite direction

Sets/Reps: 2x10 each direction

Check out more exercises to prevent ACL injuries.

Photo: lijsoccer.com

For more information on the ACL please see the STACK ACL Guide.

Topics: ACL INJURY
More Cool Stuff You'll Like

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

How to Prevent Baseball Injuries During the Off-Season

Will Joel Embiid Be Able to Succeed in the NBA?

Predicting the Impact of DeMarco Murray's Hand Injury

How to Prevent Injuries With 3 Yoga Poses

How to Protect Yourself From Heat Stroke This Summer

Outsmart Injury With These 4 Predictive Tests

The Secret Weapon Powering Stephen Curry's Resurgence

How to Fix Anterior Pelvic Tilt

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Tips for Working Out With a Hand or Arm Injury

10 Ways to Fix Back Pain

Why a Sports Hernia Won't Ruin Jadeveon Clowney's Rookie Season

5 Exercises to Prevent ACL Tears

What You Need to Know About Tiger Woods' Back Injury

Pectoral Tendon Ruptures and Injury Prevention

5 Bodyweight Exercises to Prevent Baseball Injuries

Achilles Tendon Ruptures: Prevention and Recovery

6 Simple Tips to Prevent Knee Injuries

5 Tips to Intelligently Train Through Lower Back Pain

3 Causes of Recurring Hamstring Injuries

Evan Gattis's Protection-Enhanced Catcher's Helmet

Connective Tissue: The Key to Preventing ACL Injuries

3 Ways to Prevent the Most Common Hockey Injury

How to Train With Running Blisters

The Future of Sports Injury Rehabilitation

4 Sports Massage Techniques to Relieve Tight Muscles

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

2 Ways to Fix Anterior Pelvic Tilt

The 8 Most Dangerous Exercises for Your Shoulders

Impressive Advances in ACL Rehab

6 Ways to Prevent Common Sports Injuries

How to Keep Your Feet Healthy On and Off the Field

How to Bench Press With a Shoulder Injury

How to Treat Piriformis Syndrome

Avoid Low-Back Pain With These 7 In-Season Exercises

4 Strategies to Prevent Tommy John Surgery

6 Steps for Recovering From a Season-Ending Injury

3 Reasons to Correct Your Weak Links to Prevent Common Injuries

Why Strengthening This Muscle May Fix Knee Pain

How to Avoid Softball Pitching Injuries

Prevent ACL Injuries With This Hamstring-Focused Workout