The X-Fit team shows WatchMojo.com a workout that will strengthen a common injury area; the anterior cruciate ligament.
Read the full transcript »
Exercises to Prevent and Address ACL Injuries Veronica: A torn ACL is the reality that many athletes may face unless they take their appropriate preventative measures. Hi, I'm Veronica of Watch Mojo.com and today we’re taking a look at a workout that every athlete should use. Eric Saulnier: Hi, I'm Eric. Derek Della Roca: I'm Derek. We’re from X-Fit. Eric Saulnier: Today I'll be going over some exercises that focus on the harm strings. We’re working on landings, so we want to try to work on a perfect landing, nice and soft, so that we prevent ACL injuries. Derek Della Roca: Knee tracking is really important when addressing an injury ACL — Eric Saulnier: And finally the quads. We work on the quads for stability, important for ACL rehab and regiment injured. Derek Della Roca: So here, we’re set up a level one exercise for the harm strings. And it’s going to be for using manual resistance while he flexes his knee. The harm string — their action is provide a flexion at the knees. So it’s pretty much — towards this rear. This sort of becomes like a gym machine if you will but because it’s feel — I can add more where it’s stronger and be a little less where it’s not that strong. As well, a different and typical apparatus in the gym is we can change the angle — that’s pretty important to do as well. It’s going to do the same action coming sideways, side angle to inside. Kind of do the same thing to the outside in giving the resistance in that line as it’s coming through. Let’s have a move. It’s mostly use after a surgery or if you have an injury and you’re trying to get back to high function. Here we have an excellent medium great exercise for the harm strings. And it’s a ground based with both feet. This is more — under surface. So as he grabs and pulls himself with his feet, the board is going to slide. As one progresses, using their body weight, we can add some extra weight on this slippery board right here. And again, perform the action of knee flexion moving down. Eric Saulnier: So we’re going to work on landing next. We got a few different levels of landing exercises for the knees. So the first one we’ll do is the quick drop. It’s not actually going to leave the ground here. He’s simply going to drop his body as quickly as he can, trying to absorb as if he landing off for something. So let’s get to try that. Sinking quickly and trying to absorb the landing. Level two of the landing stage, we’re going to work on the absorption, triple flexion, kind of the ankle, knee and hip all absorb the landing of Derek jumping off the box. So let’s get to do couple of those. Make sure to stick the landing and land softly. Next, we’ll try a 90 degree turn of the jump. Good. Let’s go back on the box and we’ll try the other direction as well. Okay, nice and soft landing. That’s good. For a really high impact sports something like snowboarding or something like that, we really need to work on heavy landings. So Derek’s going to start up high and we’ll have him do some big jumps with soft landings. Try to work all the way down the stairs. Derek Della Roca: Okay, so here we’ve got an exercise for new tracking. We’re going to look for an alignment of the knee cap passing in the same direction as the toes and it would be the more precise, the idea will be that it would pass in the same line as your second toe. So as Eric does a soft heel touch to the grass, he’s sitting down squatting. Also paying attention to how far for the knee cap itself moves ahead, you want to have that not go kind of far beyond the toes. We’ll went over to another exercise, good for knee tracking. This is going to be using the band as resistance around the knee and it’s going to perform a split squat. He’s going down and up while I provide a pull try to challenge his knees cracking, so I can pull harder, I can pull on and off with my pull. You increase the challenge for him to have a good tracking. This is — so any progression to be honest is right here. When addressi