Even though an athlete has been cleared to return to sport, there are exercises that are recommended to maintain good strength and biomechanics. This is will help to prevent not only ACL injury but also a host of other injuries caused from weakness and poor technique.
Generally speaking such a program should comprise of balance, leg strength, lower leg control, core, running and agility exercises and be completed 2-3 times weekly.
Several national and state sport organisations have developed warm up and injury prevention programs specific to the sport. These can be found at:
- Netball Australia – The Knee Program
- Football Federation Australia – Fifa 11+
- Australian Football League Community – FootyFirst
There is also progressive research that identifies other knee joint issues after an ACL injury, namely the meniscus and cartilage of the knee. Ongoing exercises for strength and technique will help to minimise other ACL related knee pain from occurring. This is further discussed in HYPERLINK.
Another key area for injury prevention is the use of ensuring optimal recovery after sporting activity or exercise training. This will allow the body time to build muscle, bone and eliminate micro waste products that occur because of exercise. This includes a healthy balanced diet and proper sleep hygiene. If you need advice on this, please get in touch with a health professional.