ACL Injury Prevention

ACL Tear
Summer is in full swing and with wonderful weather comes increased activity for people of all ages. Unfortunately, more activity can lead to increased injuries, the most dreaded being an ACL tear.

The ACL is one of four ligaments in the knee that attaches the thigh bone (femur) to the shin bone (tibia). The ACL is vital for allowing direction changes, deceleration, pivoting, hopping and jumping. A tear of the ACL can lead to major surgery and a recovery time of 9-12 months. Some risk factors that can lead to an ACL tear are beyond the athlete’s control, such as playing surface, body anatomy, and hormone changes. Fortunately, biomechanical risk factors CAN be controlled with proper mobility, strength, balance, and dynamic control exercises. As 70% of ACL tears occur from noncontact injuries, athletes have the ability to prevent ACL tears by participating in proper training of the entire lower kinetic chain which must include the hip, knee and ankle joints.

One important concept to understand in regard to injury prevention is the hip/knee/foot alignment. When the knee collapses inwards, in what is called a knee valgus position, the forces applied to the knee can cause an ACL tear. While training, it is vital for the athlete to be aware and control the hip/knee/foot alignment during all tasks. Ideally, hips should be level (do not allow one hip to drop below the other), the middle of the kneecap (patella) shoulder be aligned with 3rd or 4th toe, and feet should be pointed forward, not outwards.

hip/knee/foot alignment during all tasks

Exercises for ACL Injury Prevention

Exercises performed incorrectly can do more harm than good. If the athlete is unsure if exercises are performed correctly, an evaluation by a 1st Choice Physical Therapist is essential.

Following is a list of suggested exercises to perform to prevent an ACL injury after a 5-10 minute warm up:

  • Mobility: stretch gastrocs, soleus, hamstrings, quads, hip flexors, glutes, hip internal rotators
  • Strength: 2 leg to 1 leg bridge, side plank, 2 leg to 1 leg heel raises with knee straight and bent, 2 leg to 1 leg deadlift, squats, lunges, step downs
  • Balance: single leg stance with arm reaches/leg reaches/hip rotation/eyes closed/compliant surface, single leg squat with arm/leg reaches
  • Plyometrics: double leg hops forward/back/lateral/rotational with progression to one leg, bounding, speed skaters, compass hops, landing from elevate surface
  • Agility: box drill clockwise and counterclockwise, T drill, shuttle run, backward pedal, lateral diagonal runs

The above list is a sample of important tasks for an athlete to work on for ACL injury prevention, but must be performed with correct form and progression. If unfamiliar with the above activities or if you or a friend/family member would benefit from an individualized ACL prevention program, please contact 1st Choice Physical Therapy for an evaluation.

Nasal Release Technique “NRT” Helps Sinus Problems

As April showers bring May flowers and Spring blooms, many people experience sinus problems due to seasonal allergies. Whether you have allergies or chronic sinus problems, your nose and sinuses get inflamed blocking mucus from draining which can cause congestion, pain, pressure, and fatigue. Blockages can also be caused by narrow nasal passages, facial abnormality, a deviated septum, facial trauma, or a slight shifting of the cranial bones. Cranial bones shift in response to neck tension, dental work, in response to the position of the sacral vertebrae, and many other reasons. The Nasal Release Technique "NRT" can help to reduce and even eliminate sinus problems by unblocking the sinuses and reducing inflammation, pain and congestion.

What is NRT?

NRT is a structural technique that realigns the nasal cavities and adjusts the bones of the skull. The procedure uses a small balloon affixed to an inflatable device which is inserted into the nasal passages. The balloon inflation presses outward against the bones lining the breathing passages and adjusts the sutures of the skull, which are the points where the bones connect. This inflation opens the entrance of the nostril into the upper throat, releasing any tension in the cranial sutures. This mobilizes the cranial bones, improves the flow of fluids throughout the cranium and sinuses, and opens the airways.

In addition to sinus problems, NRT is effective for post-concussion syndrome, headaches, some vestibular issues, sleep apnea, and breathing difficulties.

How can 1st Choice Physical Therapy Help?

A 1st Choice Physical Therapist trained in NRT can play an important role in sinus health. If you or a loved one is suffering from lingering sinus problems, call 1st Choice Physical Therapy & Balance Centers to schedule an appointment so you can breathe better and enjoy Spring.