{"id":193,"date":"2009-04-08T10:59:05","date_gmt":"2009-04-08T17:59:05","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=193"},"modified":"2009-04-08T10:59:05","modified_gmt":"2009-04-08T17:59:05","slug":"acl-injury-prevention-part-3","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=193","title":{"rendered":"ACL Injury Prevention (Part 3)"},"content":{"rendered":"<p>I hope you are enjoying this series on the ACL.\u00a0 I have been passionate about preventing and rehabbing these injuries since I began working in PT in 1996.\u00a0 In today&#8217;s post, I am going to briefly discuss one of the critical areas of weakness in athletes that substantially raises injury risk for knees.\u00a0 Simply put, it is hip abduction weakness.<\/p>\n<p>While I see this in\u00a0nearly all\u00a0females, males often have gluteus medius weakness as well.\u00a0 Why is this an issue?\u00a0 The gluteus medius is not only responsible for pulling the thigh outward, but more importantly it helps reduce and control rotation\/deceleration of the femur with cutting maneuvers.\u00a0 If you have been reading my blogs or articles, you may see a persistent theme emerging &#8211; deceleration matters.<\/p>\n<p>To protect the body from injury, we MUST understand how to train deceleration of the body.\u00a0 This is often where forces are greatest and present the biggest injury risks.\u00a0 The hip is a major player in knee prevention programming.\u00a0 There are lots ofdifferent exercises to strengthen the gluteus medius, but today I will share one of my staples I use in all my knee prevention and rehab programs.\u00a0 It is called the single leg lateral reach.<\/p>\n<p>\u00a0<div id=\"viddlervideo-44496-61dbe78e\" class=\"viddlervideo\"><p><a href=\"#viddlervideo-44496-61dbe78e\" onclick=\"loadViddlerVideo('44496','61dbe78e','player',437,370);\" title=\"Click to play this video.\"><img loading=\"lazy\" decoding=\"async\" width=\"437\" height=\"370\" src=\"http:\/\/cdn-thumbs.viddler.com\/e2\/thumbnail_2_61dbe78e.jpg\" alt=\"Video thumbnail.\" \/><\/a><\/p><p><a href=\"#viddlervideo-44496-61dbe78e\" onclick=\"loadViddlerVideo('44496','61dbe78e','player',437,370);\" return false;\">Click to play this video.<\/a><\/p><\/div><\/p>\n<p>Master this move and your knee injury risk will be greatly diminished.\u00a0 It is an effective way to teach athletes to turn on the gluteus medius and learn how\u00a0to control the valgus and rotational load with all the weight on one leg.\u00a0 In the upcoming final ACL post, I will reveal yet another way to improve landing mechanics and body control through a simple lateral plyo maneuver.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I hope you are enjoying this series on the ACL.\u00a0 I have been passionate about preventing and rehabbing these injuries since I began working in PT in 1996.\u00a0 In today&#8217;s post, I am going to briefly discuss one of the critical areas of weakness in athletes that substantially raises injury risk for knees.\u00a0 Simply put, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,31,5,26],"tags":[],"class_list":["post-193","post","type-post","status-publish","format-standard","hentry","category-injury-prevention","category-knee","category-sports-performance","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - 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