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DEceleration Training to prevent ACL injuries

post #1 of 11
Thread Starter 
In the ACL summary, I mentioned that many ACL s are injured in the deceleration phase of any sport. A new training technique is being experimented with. Unfortubnately, the photos and article are on a paid membership site, http://ptonthenet.com so I can't provide any links.

I would not suggest trying this if you are not already involved in some sort of running program.


Begin a run for a few feet. Gradually accelerate, keeping your weight foward. Then decelerate to a stop, change directions, and repeat.

Here's the deal: When you stop, look at where your weight is. It should be foward, with the ball of the foot firmly planted into the ground. Both knees should be bent.

The photo in the article shows a girl whp is prone to ACL injury. When she stopped, her foward leg was straight, and she was leaning into her back leg, similar to what happens in a ski related ACL injury.

Needless to say, the biomechanics of skiing and running are different. BUT.. you are not trying to simulate skiing in this exercise. What you are trying to do, is train your neuro muscular reflexes to bend the knee and keep your weight foward when decelerating.
post #2 of 11
Okay, here is a question from someone addicted so much to skiing that I don't understand the American sport of baseball.

My folks are visiting, so we happen to be watching the sports section of the local news. An outfielder (baseball, not skiing)running after a ball...runs fast...then stops by extending the front foot and leg with a locked knee, weight neutral to back on the backward leg. Scoops down to pick up the ball.

???In your post you're saying this movement of locked front leg, weight on back leg is subject to ACl. I'm I correct in saying that these players are subject to ACLs?
post #3 of 11
Thread Starter 
post #4 of 11

Here there is a LOT of Aussie Rules Football played(aerial ping pong is the other name). Also lots of Netball. Lots of knee injuries with both.
Someone made a little elastic knee brace thingy that has a stretch sensor (or something like that) - I think it beeped when you landed badly etc
They are using it to train people to land etc correctly. They say that this prevents lots of knee injuries.
post #5 of 11
Thread Starter 
This is quite true. Actually, a good deal of the ACL injury research is based on various "ball" sports, especially in Austrailia.
post #6 of 11
1. Stretching is key.

2. Hamstring strength, especially for women, is key in prevention.

3. Don't ride the Back Seat! Most people injure their knees by leaning toofar back. Make sure you get your weight forward - feel the tongues of your boots on your shins!
post #7 of 11
How much could a person lengthen their hamstrings between now and December? Also - what would be the most effective movements to do it?
post #8 of 11
See number 5 here http://www.coolrunning.com/engine/2/2_1/126.shtml

Do it every day and you will be fine.

Definitely the best one.

[ September 27, 2002, 09:52 AM: Message edited by: CAPBOY ]
post #9 of 11
Thread Starter 
Don't forget, for women, its really important not to let the hamstrings get more flexible than they are strong. For strength, the hamstring bridge on the stability ball is awesome. If you do a search for any of the ACL threads, ore the core strength routine threads, you can find some pictures of it.
post #10 of 11
good stuff, LM. that's a lot like the eccentric/deceleration weight training and plyometrics that I used when rehabilitating my new ACL recon back in 1999. I can testify that for sure, when skiing, the most load on the ACL and on a rebuilt ACL comes in the decelerating part of skiing dynamics - when you land from a little hop or jump, when you compress as you drop into a steep, or when you extend on the back side of a mogul. All are declerating movements in which the ACL and the patellar tendon are very highly stressed.

The traditional Lachmann's Draw test on suspected ACL tears is designed to see how stable is the the ACL when one draws the tibia forward while holding the femur static. With a healthy ACL, the joint feels solid and there's no forward "draw" of the tibia. When the ACL is torn, the tibia draws forward.

Now imagine how the Lachmann's Draw test simulates many of the decelerating movements in skiing...

yes indeed, LM has introduced an EXCELLENT thing here.

HOORAY, LM! [img]graemlins/thumbsup.gif[/img]
post #11 of 11
Thread Starter 
Thanks! [img]redface.gif[/img] For those of you just joining us, we have lots of stuff on ACL injuries. Take a look at these 2 threads: http://www.epicski.com/cgi-bin/ultimatebb.cgi?ubb=get_topic;f=11;t=000125;p=2#000 045

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