How to Prevent an Anterior Cruciate Ligament (ACL) Injury in Basketball

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

The main function of the ACL is to prevent knee dislocation and to take charge of the pressures that are applied to the joint. Given its crucial role, this ligament is highly prone to injury. Precisely because it is one of the most common accidents in sport, it is advisable for every athlete to behave in such a way as to avoid it. By relying on plyometric, strengthening and developing agility and flexibility exercises, as well as paying attention during matches, every basketball player has the ability to reduce the chances of an anterior cruciate ligament injury.

Steps

Part 1 of 5: Plyometric Exercises

Step 1. Try plyometric exercises to increase the knee resistance threshold

During this type of training, the muscles and ligaments get used to withstanding an excessive load. The knee is subjected to explosive movements by rapidly contracting the large muscles, and the ability to absorb stress is also focused on.

• The knee uses these stresses as a spring to build up tension and make it energy that can be exploited to explode into a stronger movement.
• Plyometrics allows athletes to perform very powerful jumps even in succession.
• This type of exercise should always be performed before strength or agility training.
• Performing plyometric exercises in conditions of muscle fatigue exposes the athlete to the risk of injury.

Step 2. Try box jumps

This type of jumps allows you to develop explosive muscle fibers and increase the power of the movement.

• Stand at least 30 cm from a shelf as high as your knees.

  Beginners can start at this height without danger

• Move your pelvis backwards by pushing your butt and bending your knees. Wave your arms back.

  This position allows you to jump higher than your normal standing posture

• Take a leap in a sudden and violent way by pushing your arms upwards. You have to land gently on the forefoot on the top of the shelf.

  • A soft landing exercises the knees to absorb the impact in the presence of an explosive movement, practically accustoming the knee to withstand stress without getting injured.
  • Waving the arms upwards helps the body to generate a lot of strength.
• Do this exercise several times. Get off the shelf and perform the movement 4 more times. Do 4 sets of 5 reps.

• The recovery time is three minutes.

  This allows the body to fully recover from the enormous amount of stress borne by the knees

• Before repeating another plyometric workout, allow at least two full days to pass.

Step 3. Drop jump

This is an advanced plyometric exercise and should only be done when box jumps are simple. The purpose of this workout is to train the knees to absorb the impact and react immediately with another quick jump. Doing so converts the pressure into explosive energy. Here's how to proceed:

• Arrange two shelves (as high as your knees) 60 cm apart.
• Climb on one of them. Keep your body straight and looking forward.

• Take a step forward with one leg while bringing your arms back.

  The movement of the upper limbs allows you to jump faster as soon as your feet touch the ground

• Get down to the ground by landing softly on both toes.

  • Don't jump down.
  • Landing on the front portion of the foot decreases the force of the impact transmitted to the knees and allows you to react more quickly.
  • If you hear a thud or your heels hit the ground, the shelf is too high.

• As soon as you hit the ground, bend your knees and jump to the second shelf. Wave your arms to help you jump higher and faster.

  • The goal is to minimize the contact time with the ground.
  • You should land on both toes to decrease the impact on the knees
  • You shouldn't make any noise when you reach the ground. If you hear a thud or your heels touch the ground, you are using shelves that are too high.
  • The swinging movement of the arms helps the knees in the forced movement.
• Perform the movement 4 more times, one set consists of 5 repetitions.
• The recovery time between sets is 3-5 minutes.
• Between one training session and another it is necessary to allow 2-4 days to pass.

Part 2 of 5: Strength Exercises

Step 1. Strengthen your knee muscles

This is the best way to avoid injury. In fact, stronger muscles lighten the workload that the ligaments bear by cooperating in joint stability. The thigh, groin, calf and hip muscles are the main objectives of this workout and can all be involved during the same session.

A full day of rest is needed to allow the muscles to regenerate

Step 2. Squat

When done correctly, bodyweight squats are safe and healthy for the knee. Best of all, you can do squats anywhere without any kind of equipment. This is the best exercise to strengthen the entire lower part of the body; here's how to do it:

• Stand with your feet apart as much as your hips and shoulders.

  • Contract your abs.
  • Push your shoulder blades down and back.
  • Contract your glutes.
  • Do the double chin.
  • All these small details are indispensable for correct posture and proper alignment of the spine.

• Put your hands behind your head.

  This adds resistance to exercise

• Push your pelvis back and down while bending your knees until you feel that you cannot squat any further.

  Imagine having to close a door with your butt behind you. This movement activates the hip muscles and keeps the knees within the imaginary line that passes over the toes. Both of these aspects are key to avoiding excessive stress on the knee joints

• This exercise is limited by the strength and flexibility of the thigh muscle. In the beginning, be prepared for the fact that you will squat very little, you will be at the maximum strength and flexibility when you can touch the calves with the back of the thigh while maintaining the position.
• Return to the starting position by contracting the buttocks and exhaling. This entire movement represents one repetition, do 10 for three series with one minute of rest between one and the other.
• Once you have mastered the technique, you can add some weights.

Step 3. Hip hinge

These hip pushups involve the butt muscles. If the pelvic muscles and buttocks are strong, the workload on the thighs and ligaments is reduced when stabilizing the knee.

• Stand upright with your feet apart as much as your shoulders and knees slightly flexed.

  • Contract your abs.
  • Bring the shoulder blades down and back.
  • Contract your glutes.
  • Do the double chin.
  • All these details are essential for correct posture and spinal alignment.

• Push the pelvis back while the knees remain slightly bent.

  • Imagine there is a door behind you that you want to close with your butt.
  • You must preserve the natural arch that forms at the level of the spine. Don't hunch over.
  • Stop when you feel resistance or a stretch in the hamstrings.
  • At first you will be able to perform a minimal movement. The hip muscles are always quite weak as you sit a lot during the day.

• While holding the position from step # 2, you should push your shoulder blades back and down. Raise your pelvis slightly by pushing your butt backwards and slightly straightening your knees.

  • This position stretches the thigh and hip muscles. The tension generated works like a springboard for all the muscle groups involved.
  • Incorrect execution of this stretch leads to poor results.

• Return to the starting position by pushing your hips forward and contracting your buttock muscles as much as you can. Exhale.

  It is not necessary to return to a standing position as it will only cause back fatigue

• At this point you have performed a repetition. Three sets of 10 repetitions with one minute of recovery between one and the other are recommended.

Step 4. Calf raise

This exercise focuses on strengthening the calf that supports the knee from below.

• Stand on the edge of a step. Remain standing with your gaze forward, your abs contracted and your shoulder blades back and down.

  The heels must always be suspended in the void

• Lift your heels above the level of the step by pushing yourself onto your toes. Exhale as you perform this movement.

  • Try to push yourself as high as possible. You should feel a slight burning in the calf muscles.
  • The exhalation prevents a sudden rise in blood pressure.

• Lower your heels a few inches below the step level.

  By doing so, you allow the muscle to work its full range of motion

• This is a full rep, do 10 in three sets with one minute of rest in between.

Step 5. Hip extensions

This exercise focuses on developing the groin muscles that help stabilize the lower torso.

• Stand upright facing a wall. Stand about an arm away.
• Push against the wall while keeping your shoulders back and down, the abdominal muscles must be contracted.

• Swing your leg sideways away from your body while keeping your torso straight.

  The body must remain stable so that all movement is carried out by the muscles of the hips and buttocks

• Cross your leg in front of your body while standing.

  All this exercises the groin muscles

• You've done one rep, aim for 3 sets of 10 reps.
• Switch to the other leg.

Part 3 of 5: Agility Exercises

Step 1. Agility exercises improve speed and timing

They develop skills that allow you to quickly change direction without losing speed, balance and coordination. These are very important skills in a continuous “stop & go” sport like basketball. Remember that any sudden braking could cause an ACL injury; agility exercises teach you to synchronize body and mind both in acceleration and deceleration phases without affecting sports performance. This is a type of training you can do on rest days from strength exercises. Here are some examples:

Step 2. Shots

This is a very effective exercise for learning how to manage rapid decelerations. Here's how to do it:

• Place two reference objects at a distance of 23 m from each other.

  Two cans or jars are fine, but the larger the object, the better

• Shoot from the first object to the second.

  • Check the deceleration not to exceed the signal.
  • Touch your toe when you get to the object.

• I shoot back towards the first signal you started from.

  You can also consider running back to the first object

• Rest for at least two minutes before repeating the exercise.

Step 3. Side skids

In this way you improve your agility in lateral movements.

• Place two objects at a distance of 23 m from each other.

  Two cans or jars are fine, but the bigger the placeholder the better

• Push your butt back as if you wanted to close a door behind you. Bend your knees and keep your back straight. Spread your arms out to form a "T".

  You must maintain this posture for the entire duration of the exercise

• Move sideways using the hip and leg muscles to the second reference point and as quickly as possible.

  • This movement trains the muscles of the inner and outer thighs.
  • It also allows the knees to gain stability.
• Always return to the first placeholder as quickly as possible.
• Rest two minutes before another repetition.

Step 4. Try sequential exercises

In this way you train the agility, coordination and awareness of the brain on the position of the body (proprioception).

• Arrange 4 placeholders at 13 m from each other in succession to form a square.

• The coordinates are:

  • Bottom right corner: point A.
  • Top right corner: point B.
  • Upper left corner: point C.
  • Bottom left corner: point D.
• The "square" must be covered in the shortest time possible.
• Shoot from point A to point B.

• Do side slides from B to C.

  • Maintain good posture when sliding sideways:

    • Push your butt outwards while keeping your back straight.
    • Bend your knees.
    • Look straight ahead.
    • Spread your arms out to form a "T".
  • Run backwards from C to D.
  • Do side slides from D to A.
  • Rest for 2 minutes before repeating the sequence.

  Part 4 of 5: Flexibility Exercises

  

  Step 1. Improve flexibility to reduce the chances of injury

  Flexibility allows the body and joints to quickly dissipate stresses and avoids injuries because the muscles can complete the movement to its full extent. Stretching is a training phase that should never be neglected. Here are two important rules for stretching:

  • Each position should be held for 30 seconds to gain flexibility.
  • People over 40 years of age should take 60 seconds to loosen the muscle contractions.

  

  Step 2. Stretch your quads

  These are the large muscles in the thigh that become very short and tight if not stretched regularly.

  • Stand in front of a wall or a stable object.

    Push or hold on to it for support

  • Bend the right leg back towards the left buttock.

    • The right heel should make contact with the left buttock.
    • Grab your right foot with your left hand.
    • You should feel the thigh stretch.
  • Hold the position for 30-60 seconds.
  • Alternate the two legs.

  

  Step 3. Stretch your hamstrings

  This helps you relieve tension in your legs and lower back by lowering your chances of injury.

  • Stand upright with your feet together.

  • Lean forward trying to reach your toes. The back must remain straight.

    • Don't bend your knees.
    • Don't hunch over.
    • You should feel the hamstrings and calves relax.
    • At the beginning it is normal to have limited flexibility. Keep exercising until you can touch your knees and then your feet.
    • Don't get to feel pain.
  • Hold the position for 30 seconds.

  

  Step 4. Stretch your calves

  This way you release your lower leg muscles and are able to absorb impacts better.

  • Stand in front of a wall, at arm's length.
  • Push against the wall while keeping the shoulder blades back and down.
  • Bring one leg forward about a step and a half.

  • Always keep your back leg straight.

    The heel must never lose contact with the ground and the toe must face forward

  • Bend your front leg towards the wall.

    • This movement stretches the calf muscle of the rear leg.
    • You should lean forward as much as it takes to stretch the rear calf. Stop if you feel pain.
    • The heel should remain flat on the ground with the toe pointing forward.
  • Hold the position for 30 seconds.
  • Switch to the other leg and repeat steps 1 to 6.

  Part 5 of 5: Preventing Injuries During the Match

  

  Step 1. Make sure you are in good cardiovascular shape

  Just jogging is not enough to play a game of basketball. You should combine interval running with resistance running by inserting sprints. This gives you a better physical preparation and your knees are able to withstand the stresses of the sport. The resistance of the ligaments and muscles of the joint is essential to avoid injury.

  • A word of caution: Before you are able to perform this exercise, you must be able to run briskly for long distances. Cardiovascular endurance is the basis of basketball and allows you to recover energy between shots.

  • Interval run:

    • Run at a regular pace for 5 minutes as a warm-up.
    • Shoot for 30 seconds.
    • Go full speed and give it your all.
    • Return to normal jogging for 2 minutes.
    • Shoot for another 30 seconds.
    • Repeat this sequence until you can practice for 20 minutes.
    • It is advisable not to exceed 20 minutes because it is a high impact workout.
    • If you train on an oval circuit, change direction after 10 minutes:
    • In this way, you train the muscles of the thighs, hips and groin in a symmetrical way.

    

    Step 2. Warm up before the game

    It is indispensable before any athletic performance because it promotes blood circulation, so that large quantities of blood reach the muscles and joints. A good warm-up prevents muscle pain and helps you avoid ACL injuries. Here's what to do:

    • Run from corner to corner. Jog lightly along the court lines for 30 seconds.
    • Lateral travel. Bend your knees slightly and stretch your right leg to the side while pushing with the left one. Make sure your hips, ankles and knees are aligned. Switch sides when you get to the middle of the pitch. Do this routine for a minute and a half.
    • Backward travel. Run along the court lines without forgetting to land on the forefoot and without triggering the knee which, on the other hand, must remain slightly bent for the duration of the exercise. Continue for about a minute and a half.
    • Kick backwards. Run kicking backwards for about 20 meters, the heels must hit the buttocks with each step.
    • Take the "goose step." Walk 15-20 meters with your arms straight forward trying to touch the tips of your hands with those of the feet with each step. Keep your leg straight and your knees locked.

    

    Step 3. Stretch for at least 10 minutes before the game as this is a great way to avoid injury

    Ten minutes of healthy stretch gives you flexibility and keeps you fit. Add exercises that also involve the lower extremities and focus on the particularly tense muscles. In addition to the exercises already mentioned above, you can perform:

    • Step-up. Stand in front of a step or bench. Place one foot on the raised surface and push with your foot trying to maintain proper alignment. Go down and repeat. Do this for 30 seconds.
    • One leg bridge. Lie on your back. Bend your knees and put your heels close to your butt. Stretch one leg while keeping it at the knees. With the other push to lift the pelvis off the ground. Hold for 5-10 seconds and then switch sides.

    

    Step 4. Always be aware during the game and try to stay in good physical shape

    After training a lot, your knees are basketball-proof. However, remember that you are not 100% safe from injury; luck aside, there are other factors you can control to avoid damaging the anterior cruciate ligaments. Here is a list:

    • Maintain an adequate shooting position.

      Bend your knees and hips when you need to shoot for a basket. The strength must come from both areas. If you only rely on your legs to get the momentum needed for the shot, you will put a lot more stress on the ACL

    • Remember what your pivot foot is. When used in a timely manner, the pivot foot helps you jump over an opponent. However, if you turn it incorrectly, you can injure your knee. Rotating the leg with the foot firmly planted on the ground is one of the most common causes of cruciate ligament tear. Rotate the pivot foot synchronizing the movement with the upper body.
    • Side step. It is a very useful movement to deceive the opponent. Unfortunately, it involves rapid changes of direction and abrupt stops. Both are risky to the health of your ACL. Better to avoid doing this movement too often.
    • Cutout. It is now a lost art in the game of basketball. This fundamental increases the chances of earning a rebound by securing a good position. However, this is a very effective technique for injuring the knee by jumping like a spring. However, the rebounds are won on the ground.
    • Under-basket. Gaining a position under the basket is a way to approach shooting with a high percentage of success. This too is a fundamental now lost. During the movement you must get close to the basket without the need for explosive jumps. A simple first half, hook or feint is all you need to score and avoid injury.

    

    Step 5. Wear shorts

    Although long ones with a low crotch are more fashionable, they nevertheless prevent the smooth movements of the knee. They could block you during a movement and cause unexpected knee rotation. all of this is not good for the safety of your LCAs.

    

    Step 6. Change your shoes often

    Old shoes offer less support, cushion the impact less and do not allow for good control. The soles that are too worn do not allow you a good grip on the ground, generating injuries.

    

    Step 7. Put on a knee brace

    A simple neoprene brace gives extra support to the joint and the surrounding structures. Those suffering from chronic sprains shouldn't do without it.