TU Implements New ACL Injury Prevention Initiative
Post Published On:Thomas University launched a new Anterior Cruciate Ligament (ACL) Injury Prevention Initiative for student-athletes across all sports.
The ACL helps to connect the femur (thigh bone) and tibia (shinbone) in the knee. It is the most common knee injury in sports. ACL injuries can be caused by a sudden change in direction, awkward landing, collision, rapid acceleration or deacceleration.
Last year, TU had about five student-athletes who tore their ACL, most of whom were on the women’s soccer team.
As a result, TU’s Strength and Conditioning coaching staff took the initiative to find out how they can better help to prevent these injury from occurring.
“We want to prioritize athletes’ health and wellbeing over wins,” Corey Potter, Head Strength and Conditioning Coach at TU, said. “We don’t want to just accept the notion that injuries happen. We want to be proactive in preventing injuries and improving what we are doing to help athletes perform well in games.”
After performing scientific research and reviewing empirical evidence, Potter said they found that women soccer players are more prone to the injury both because of the sport and the composition of women’s bodies.
“Women have an increased q-angle,” Daniel Parker, head athletic trainer, said. “So, from their hips, that angle down to their knees is different. The muscle output, muscle firing, all those things are going to change, and just in general, place a slight emphasis on predisposing them towards tearing their ACL.”
Equipped with the knowledge from their research, Potter and Parker created an ACL Injury Prevention Initiative designed to help all athletes across all sports.
Beginning this fall, they are implementing a four-phase plan that all athletes will take part in before practice.
The phases are strengthening, balance/proprioception (body’s sense of self-movement), early plyometric , and advanced plyometric (repeated rapid stretching and contracting of muscles). The phases will build on the other over six weeks. However, athletes will continue to do the phases throughout their respective seasons.
“A lot of the things within the ACL protocol that we put together is going back to square one, going back to basics, and really focusing on that,” Potter said. “Like proper landing skills, building a strong foundation of strength, not just in the legs, but also core strength is important.”
Phase one, strengthening, includes SL deadlift walk, forward lunge SL Glute Bridge, Superman, plank, and side plank. The aim is to build core and lower extremity strength, decrease patella femoral (kneecap) load, and prepare for plyometrics, a training exercise using speed and force in an abbreviated period.
Phase two, balance/proprioception, includes single-leg balance with a passing partner. The goal is to continue to improve core and lower extremity strength, improve coordination, balance, reaction time, and prepare plyometrics.
Phase three, early plyometric, includes lateral hops, forward/backward hops, vertical jumps, and long jump. This phase emphasizes soft landings while maintaining a slight bend in the knee. The goal is to improve endurance and power, continue to improve coordination, balance, reaction time, stress solid jumping and landing techniques.
Phase four, advanced plyometric, includes scissor jumps, single-leg bounding, single-leg hop with a 90-degree turn, and single-leg cross-over hop. These techniques are designed to emphasize soft landings while keeping a slight bend in the knee.
“We are confident in the research that we have done and ready to implement this initiative,” Potter said.
