ACL prevention

Did you know that female athletes are 4-6 times more likely to tear their ACL then men? 

Why? Biomechanically, women are more predisposed to ACL tears due to wider hips, which increases the chance of knee valgus (knock kneed). With jumping or cutting, this valgus can cause injury. Women tend to be more flexible and have less strength than men. This can lead to hyperextension, or the forces taken up in the knee rather than the muscles. 

Specific training can decrease the risk of injury. Exercises aimed to strengthen the hips and thighs, correct faulty mechanics, and improve dynamic balance should all be included in an ACL prevention program. My favorites are clamshells, bridges, crab walking, and surfer squats.