Providence ACL Injury Prevention and Sports Performance Program. Presented by: Providence Sports Therapy SPORT. Keeping athletes in the game

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1 Providence ACL Injury Prevention and Sports Performance Program Presented by: Providence Sports Therapy SPORT Keeping athletes in the game

2 Welcome! Providence Sports Therapy wants to keep athletes healthy this season and for seasons to come. Our goal: To help prevent or reduce the number of serious knee injuries in our community

3 Anterior Cruciate Ligament Anterior cruciate ligament (ACL) injury is one of the most common serious knee injuries occurring in young athletes.

4 The Numbers Approximately 100,000 ACL injuries occur each year in the United States. 1 50% are in the 15 to 25 year-old age group. 70% of ACL injuries are non-contact-related and occur in all types of sports, at all levels of play. 2,3 Female athletes are 2 to 8 times more likely to experience a serious knee injury or ACL tear than male athletes. 4, 5

5 What You Can Do Take an important step toward reducing serious knee injury for yourself or the athletes you provide care for. The exercises demonstrated in the presentation have been shown to be effective in significantly reducing the rate of ACL injury in female athletes at all levels of play. These exercises are appropriate for male athletes as well.

6 The Research ACL prevention programs that include specific dynamic exercises can reduce your risk of injury. Cincinnati Sports Medicine Research Foundation (1999): untrained female athletes had a 3.6 times higher rate of serious knee injury during the season. Germany (2005): significant reduction of ACL injury for female handball players when trained in these types of exercises. Santa Monica Sports Medicine Research Foundation (2005/06): 88% decrease in ACL injury in 2005, 74% decrease in ACL injury in 2006 after incorporating these types of exercises.

7 The Program 3 phases Phase 1: pre-season/early season weeks 1 and 2 Phase 2: pre-season/early season weeks 3 and 4 Phase 3: In-season maintenance week 5 and beyond Program should be performed 2 to 3 times a week, 10 to 15 min each session Exercises should be performed prior to practice or conditioning. Athletes should perform a regular warm-up routine prior to completing these exercises Athletes should continue with their regular strength, conditioning and stretching programs in addition to this program.

8 Pain Is Not Acceptable! You should not experience pain during the exercises described in this presentation. If you have difficulty with the exercises or are unable to complete the program due to pain, you should consult your doctor or physical therapist before continuing.

9 Suggested Warm-Up Activities Zig-zag runs 50 yards, 2 bouts Backward runs 50 yards, 2 bouts Crossover runs 50 yards, 2 bouts

10 Important Tips Flex your body and your knees when you land Focus on keeping your knees over your toes when jumping and landing Think land soft Use the balls of your feet vs. your heels when landing

11 Phase 1: Weeks 1 and 2 Exercises 1 st week 2 nd week Abdominal bicycles 30 reps 30 reps x2 Wall jumps 20 sec 25 sec Tuck jumps (avoid hard surfaces) 20 sec 25 sec Broad jumps, stick landing 5 reps 10 reps Squat jumps (avoid hard surfaces) 10 sec 15 sec Double-legged line jumps side to side 30 sec 30 sec front and back 30 sec 30 sec 180º jumps 20 sec 25 sec Bounding in place 20 sec 25 sec

12 Phase 2: Weeks 3 and 4 Exercises 3 rd week 4 th week Abdominal bicycles 30 reps x2 30 reps x2 Wall jumps 30 sec 30 sec Tuck jumps (avoid hard surfaces) 30 sec 30 sec Jump, jump, vertical jump 5 reps 8 reps Bounding for distance 1 run, 25 yds 2 runs, 25 yds. Double-legged line jumps side to side 30 sec 30 sec front and back 30 sec 30 sec Scissor jumps 30 sec 30 sec Hop, hop, stick landing (avoid hard surfaces 5 reps/leg 5 reps/leg

13 Phase 3: Week 5 and beyond Exercises Duration Abdominal bicycles 3 sets of 30 Wall jumps 30 sec 180 jumps 30 sec Scissor jumps 30 sec Squat jumps 25 sec Hop, hop stick landing 5 reps/leg Bounding for distance 2 runs, 25 yds

14 IMPORTANT! Proper technique while performing is of the utmost importance. If the technique begins to fail before the repetitions or time has been completed, athletes should stop the exercise at once.

15 Guidelines Each exercise needs to be followed by a 30- second rest period. Perform the program as prescribed in the pre-season exercises and then continue throughout the season 2 to 3 times a week. Perform the program prior to practice or conditioning, but after a warm-up. Do not perform the program on game days.

16 Proceed to Phase 1 for specific exercise demonstrations

17 Questions? Call SPORT Individual training sessions and consultations are available

18 References 1. Miyasaka KC, Daniel DM, Stone ML, Hirshman P. The incidence of knee ligament injuries in the general population. Am J Knee Surg. 1991;4: Johnson RJ: Prevention of cruciate ligament injuries, in Feagin JA (ed): The Crucial Ligaments. New York, Churchill Livingstone pp Smith BA, Livesay GA, Woo SLY: Biology and biomechanics of the anterior cruciate ligament, Clin Sports Med 12: Arendt E, Dick R, Knee injury patterns among men and women in collegiate basketball and soccer: NCAA data and review of literature. Am J Sports Med. 1995;23: Harmon KG, Ireland ML, Gender differences in noncontact anterior cruciate ligament injuries. Clin Sports Med. 2000; 19;