These 4 structures surrounding the ACL are there to protect and serve.
When someone suffers an anterior cruciate ligament (ACL) injury, most physicians
and physical therapists will have them performing lots of work to strengthen
other areas of the body that may not at first glance appear to involve
the affected knee directly. But such an approach is with good reason.
It turns out the health of the glutes, core, quads, and hamstrings is
related to the ACL's health. You could call them the four bodyguards
of the ACL. What's more, you don't have to sustain an ACL injury
before you begin working to strengthen those other zones. There is plenty
that you can proactively do today to make those bodyguards strong, so
they can help prevent ACL and other knee injuries in the future.
Glutes – The muscles of the gluteus maximus together form the largest muscle group
in the human body. With all that power behind them, the glutes have a
role to play in just about all the lower body movements we engage in.
When the glutes are healthy and well-toned, they work to stabilize the
pelvis, abduct the hip, and rotate the thigh in an outward direction.
When glute muscles are weak, however, thighs tend towards an internal
rotation which is an abnormal position that puts increased stress on the
knees and increases the risk for ACL injury.
Quads – Comprised of four separate muscles at the front of each thigh, the quadriceps
attach to the kneecap. One of the most crucial jobs of the quads is to
stabilize the knee joint. The quads are also excellent "shock absorbers"
of the various impacts on the knee caused by everyday use or sports. Weak
quadriceps muscles are clinically known to increase the risk of non-contact
ACL injuries. Most people think of standard squats as the best way to
strengthen the quads, but squats aren't the only option. Straight
leg raises and wall sits are great exercises to strengthen the quads without
putting undue pressure on the knees.
Hamstrings – While the quadriceps muscles come together at the front of each thigh,
the hamstrings consist of three muscles at the thigh's back. The hamstrings
also serve as protective knee stabilizers. Further, since the ACL works
to restrain specific movements through the knee, the hamstrings act as
the primary active restraint to those movements. In other words, strong
hamstrings reduce knee injury risk by preventing the knee from moving
too far forward or backward.
Core – Weak core muscles can result in a host of problems for the whole body,
including the knees and the ACL. When the core is weak, it can cause the
pelvis and hips to angle forward, thus forcing the knees to rotate inward.
As previously explained, internal knee rotation is a significant risk
factor for ACL injury. But there's good news! The ability to control
bodily movements from a strong core can help relieve pressure and stress
on the muscles surrounding the knees. While many people think of crunches
when considering core exercise, there are many more activities to choose
from. Planks and glute bridges are great alternatives to crunches and
can help you keep activating your core by changing up the style of exercise
you engage in.
Most people think ACL injuries are synonymous with elite athletes who play
high-level sports, but that isn't true. Anyone, no matter their fitness
level, can sustain an ACL injury. An abrupt stop on an otherwise uneventful
jog around the block is enough to do severe damage. But you can help prevent
injury by consistently showing some love to those muscles that support
and protect your knees and your ACL. Keeping the ACL's bodyguards
strong and ready is a powerful way to prevent knee injury now and well
into the future.
Sources:
https://www.drronakpatel.com/blog-munster-hinsdale-westmont-elmhurst-il/how-strengthening-your-glutes-helps-your-knees-18061/
https://www.verywellhealth.com/acl-injury-prevention-strengthening-3120475
https://bendandmend.com.au/news/physiotherapy/the-importance-of-hamstring-strength-to-protect-theacl/
https://gonextlevelphysio.com/10-best-quad-exercises-for-bad-knees-from-experts/
https://nyulangone.org/news/five-ways-prevent-anterior-cruciate-ligament-injuries
https://parade.com/1335619/elizabethnarins/best-hamstring-exercises/
https://pubmed.ncbi.nlm.nih.gov/11518272/