Part 1: ACL Injuries
With the Women’s World Cup concluding and the return of the Premier League, injuries have undoubtedly been in the spotlight, particularly injuries to ACL, with lots of high-profile names currently undergoing rehabilitation.
The opening weekend of the Premier League saw new Arsenal signing Jurrien Timber and Aston Villa defender Tyrone Mings sustain ACL tears.
The real hot topic, however, is the rise of the number of ACL injuries in the women’s game - female players are at a 2-3 times greater risk than male players!
So how do these injuries happen? Most commonly, there is no contact between players. Injuries to the ACL usually occur during a change of direction or when landing on one leg after a jump whilst being slightly off-balance. Sometimes a seemingly harmless and small movement can be the one that causes the injury!
Natural anatomical and hormonal differences may put females at a heightened risk of ACL injuries but there are a few factors that you can really take control over in order to minimise your risk of getting injured, as a male and especially as a female.
Below are three of the most important tips to reduce your risk of sustaining an ACL injury as a footballer:
1. Make your warm-up effective:
Effective warm-ups can reduce the risk of injury by up to 50% in footballers and are particularly beneficial in preventing non-contact injuries in females!
A good warm-up should include:
Gradual running to increase heart rate and get the blood flowing to the muscles, involving cutting and stopping movements within this.
- Exercises to improve the strength of the leg muscles
- Hopping and jumping exercises on one and two legs
- Stretches focusing on the lower body
2. Put the work in off the pitch:
Completing an ACL injury prevention exercise programme twice a week can reduce the risk of non-
contact ACL injuries by 73%!
Key components of successful ACL injury prevention programmes include:
Strengthening the muscles around the knee and the hip
Jumping and landing exercises focusing on not letting the knees ‘cave in’
Strengthening the core muscles
3. Avoid overload and fatigue:
It is so important to balance training and recovery to avoid fatigue that can increase your risk of injury. Sleep, nutrition and hydration are the most important things to get right after matches and training sessions to help you refuel and recharge from the demands of football.
Sports massage is also a great way to promote faster recovery.
Emily
Did you know that we assess, treat and rehabilitate ACL injuries here at SV Sports Therapy?
Get in touch today if this is you.
Give us a call to book in with Emily on 02034944343 or email reception@svsportstherapy.com or if you are an existing client, you can also book online here.
Emily would love to serve you!
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