Construct extra than simply knee stability – change into an athlete from the within out!
ACL tears are one of the crucial widespread knee accidents, not to mention total damage within the athlete. Probably the most puzzling factor about acl accidents is that almost all of them happen as non-contact accidents! What this implies is that the knee provides out and the ligaments contained in the joint are unable to withstand the forces which can be being utilized to them from simply transferring. That is not good.
With a purpose to have stronger knees, and legs for that matter, it’s a must to prepare for extra than simply energy…you kneed stability! On this video I present you a easy 30 second take a look at you are able to do wherever you will have a wall. This ACL Prevention display screen is simply one of many many assessments that may be executed to offer you some extra details about what the soundness of your knee could be like – and due to this fact what your danger could also be for incurring one among these accidents.
There are 3 variations on this ACL Tear take a look at.
The primary is the 2 leg wall squat. You wish to see should you can maintain your low place for a minimum of 60 seconds. The second take a look at is the crossover wall take a look at. This one you wish to see should you can final for 45 seconds. Lastly, the one leg non-crossover take a look at reveals you simply how efficient your quad, glute and hamstring co-contraction is and what your knee joint stability is. The aim is to see should you can final a minimum of 30 seconds on every leg.
The underside line is, with ACL tears and ACL accidents on the rise in sports activities…it will be very useful should you may carry out a fast take a look at to assist as a preliminary display screen to those who are missing base degree knee joint stability. This wall take a look at triad may also help with precisely that.
Past the ACL prevention intent, it additionally reveals you only one instance of how essential it’s to permit your muscle tissues to work collectively as they’re supposed to. When your muscle tissues work collectively the appropriate means, your energy ranges enhance, your perform will increase, and you’ll raise extra (in the end getting larger and stronger)! It is time to begin coaching like an athlete –
For extra movies on defending your whole joints you’ll want to try the bulletproof collection right here on my channel at
Meantime, let’s hope we begin seeing a lower in these leg accidents and acl knee tears.
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#ACL #Tear #Testing #Knee
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Wow 8 years from this video! Time flies
Hello, my doctor said i have got 30% ACL tear, what exercises do you recommend to do so i can i avoid total tear?
Thank you!
Great videos! Thank you!
My Pa when serving in the German Bundeswehr tried snapping this branch with all his might. He placed the branch against his knee and pulled. But when thing finally snapped in half the pulling force he generated sent him flying backwards. As he fell to the ground his knee buckled and he completely tore all three ligaments in his knee.
40 with really shaky knees. How do you fix this?
I need a video on mcl tear and possibly acl tear. what to do right after injery and what to do after surgery
I had been doing jumping split squats since 6 months as taught at this channel and been doing everything so that I never face knee injury, but last week tore my ACL and displaced fractures in lower pole of patella because of minor accident resulting in same. What's bound to happen, happens. I guess!
This is the worst pain ever i can still remember the pain
Now we have the test how do you strengthen it? My sons tore 2 week into no contact Football practice 😕 would love to share with his coaches how to strengthen this area. We have the test now help with a follow up would be great
So if u do these often will chances of ACL injury decrease?
I tore my ACL twice. Both from landing after jumping for a football. I am well past my second surgery “recovery” (estimate: 14 months post Op). I still can not flex quad like it supposed to. For example; if I sit on the ground the back of my knee will not touch the ground. I am aware that the straightening of the knee was supposed to be attacked WAY early on, but I fear that scar tissue has formed and I will never get full flexion of my quad back. I have knee pain and I believe that’s why. It’s been so long after surgery that I do not think I can do anything about it. I am really in a bad situation at 19 years of age trying to at least run track again, putting football on the back burner. No one has really been able to help….
Regarding 1:40, are you supposed to track the time it takes you to get fatigued? Cuz I will start getting fatigue after around 40 seconds, but I can hold it for over 90 seconds, with good posture. I am, however, VERY fatigued at that point.
Is Michael J Fox holding the camera today?
If my knee is not stable enough should I continue to do that until its stable….Or is there somthing else I can do…and does this include other knee injuries like meniscus tears?
Damn i went from not getting 20 seconds before both of my legs start shaking to 115 seconds with a not that crazy of a shake in a mounth. Got 38 seconds on the right leg which is weaker then my left in every aspect.
I am suffring from a torn ACL already but I can berform all what you post…..what so you think???
Wait, the average college athlete can hold it for 79 seconds? I've tested over 60 seconds recently, after not working out for 8 months and losing a lot of muscle mass. Does that mean I'm overperforming, or the average college student is underperforming?
that's frat
What is with the Mets stuff bro?
I tore my ACL, PCL and meniscus and this injury is one that I wouldn't wish anyone to have. It really sucks!
can you maybe do a video for meniscus tears? I have one for a year now, and seriously considering surgery…should i do it? should i not do it? help!!
Jeff, try to compile videos or demonstrations on how ACLs occur thus allow athletes to avoid them. Been very helpful, thanx.
I want to help my daughter prevent acl injuries. She has been playing competitive basketball for 3 years now, mostly on coed teams dominated by boys. Can you speak about the difference between guys and gals when it comes to the knee and hip angles. Do the same rules apply when it comes to strengthening?
13 years ago, I was on the Appalachian Trail, in the Hundred Mile Wilderness, when my pack racked across my back, my left knee twisted, and I collapsed on the ground. Had to keep moving because of the mosquitoes. After about a week my knee was ok but my right ankle was a mess. Now I have seasonal left knee pain, and more occasionally in my right ankle. Usually not so bad. But enough to change how I walk down stairs. I'm doing Xero and it seemed I could hold a wall sit for a long time, so I tried the third one-leg-off-the-ground test, and I could hold myself up on my left leg for only a few seconds. I'll be doing more wall sits and also that hip abduction exercise mentioned in another video.
I would have thought testing nordic falls would be a better test. Eccentric hamstring use to mimic what happens when there is a force on the acl. Need to be able to hold their body weight with their hamstrings because that's the weight that will buckle the knee.
Why is there dislikes on this vid
Jeff what can I do if I can hold all three exercises for the time required? But my knees were shaking a bit? Keep strengthening the knees?
AS a football players who's blown both, an ACL tear is almost 100% genetic. The range of movement it takes to tear it is so slight, upon repair ACL, braces are largely considered psychological support, as the movement of skin is enough to rupture the acl, so unless the brace is attached to the bone, it offers no physical prevention. I wold suggest modifying your video to not include the statement that you can prevent an ACL tear. It is not true, and you credibility is what separates you from other youtube trainers.
Do you recommend deadlift for recovery on the act? Also, if I don't hit any of those numbers on the exercises you just described, what should I do?
at 1:48 i heard your knee pop a little and i was aaargh :))
i have a partial tear acl tear and i want to see what exercises i can do because my legs are shaking like hell i am afraid to walk even in the house :))
I'm 46. I had an acl repair two years ago. I go to the gym twice a week but don't follow a strict plan. I was able to do the wall squat for 69 seconds, cross leg on left for 30 seconds, cross leg on right (which was repaired) for 19 seconds, and could barely do 10 seconds of one legs on both legs. What a beast of an exercise.