ACL Strengthening Exercises | Best Exercises to Prevent ACL Injuries
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- Опубліковано 17 сер 2016
- Learn more about ACL prevention exercises here: www.matthewboesmd.com/acl-prev....
Welcome to Dr. Matthew Boes’s ACL Prevention Program. ACL prevention programs have been shown to reduce ACL injury rates by 75-80 percent. Adapted from “The PEP Program” developed by Bert Mandelbaum, MD (Santa Monica Sports Medicine Research Foundation - www.aclprevent.com), this exercise program is designed and proven to reduce the rate of ACL injuries in young athletes. Conduct these exercises 3-4 times per week prior to practice or other workout activities. It typically takes 15 minutes to complete.
This video should not be used as a substitute for regular physical therapy visits and guidance from your physician.
Phase 1: Warm Up
Jogging line to line
Shuttle run side to side
Backward running
Phase 2: Strengthening
Walking lunges
Hamstring curls
Single toe raises
Hip abduction
Phase 3: Plyometrics
Lateral hops
Forward/backward hops
Single leg hops
Vertical jumps with headers
Scissor jump
Phase 4: Agility
Forward run with three-step deceleration
Lateral diagonal runs
Bounding runs
Phase 5: Stretching
Calf Stretch
Quadricep stretch
Figure 4 hamstring stretCH
Inner thigh stretch
Hip flexor stretch
#aclpreventionprogram #aclinjuryprevention #aclpreventionworkout #aclstrengtheningexercises #aclinjuries
Great video, that what I was looking for
Thank you very much
Hello, thank you for your videos! But do you have anything I can do two weeks after the injury while I wait for my surgery on April 4?
Dear sir , please suggest a video of ACL strain
Hi doctor what about grade 2 tear / partial tear?
I am now at the 3,5 months after my acl surgery (ligamys method).
When should I start with these exercises? After my recovery or right now?
Or should I stick with my own stuff and your video on plyometrics (after 4 months)?
Great videos!!!
Hi I had my acl surgery a month ago...tell me about Yr surgery and what u did to overcome the fear of tearing it again
Hi Doc, is it possible to share with us some exercices for preventing & strengthening patellar tendonitis? I m searching in the whole youtube and they show just exercices for strengthening AFTER INJURY. Thank You!
Do shaolin horse stance
Inverse nordic curl, and develop flexibility in your quads, i had Osgood Schllater, been out for six months, mainly stretching, because my quads were strong, actually too strong but I never stretched after playing basketball games at University, now I'm fully healed.
Strong muscle > Strong tendon > Strong bone.
can these exercises be done after getting injured to avoid surgery?
depends on what grade your tear is
Yes, but you have to keep in mind the new “Peace&Love“ injury recovery protocol, the proper load and the company of a group of experts.
If this is considered good then my training is genius!
@@aaaaaaa6954 ikr that’s why everyone’s here
There is very little intensity or strengthening in this program. Do not rely on this stuff to protect your knees!
Ok, but whats your advice then?
Better something than nothing ..
MrNengoFlow , Good, legitimate training! There are times when nothing is better than something when that something is incorrect.
You're missing the point. This is a program developed by specialists to help prevent ACL injuries. The program is about landing techniques and teaching your body and your knees in particular to move correctly; strength alone will not protect your knees. Professional athletes do not lack strength in their legs but they still rupture their ACLs.
Idiot
When you have being out of action for long time .
Better to take baby steps and increase the intensity.
Then go from zero to 100 straight out of the gate.
Cuz that is one sure fire way
for your body to shut down and politely tell the ego go kick rocks with your 0 to 100 fantasies you ait 15 anymore .