Athletes in Bergen County, NJ cities like Paramus and Hackensack could be at risk of anterior cruciate ligament (ACL) injuries if they keep their knees overworked and stressed. This is mainly because the ACL is a tiny joint tissue tasked with handling excessive loads, especially when the body is at work. However, did you know that there are certain practices that could help prevent ACL tears? Or if you already had a successful round of Paramus, NJ knee pain treatments, here are preventive tips you ought to remember:
Hip and Thigh
To reinforce your ACL’s function, you need to make sure that the muscles and joints around it are performing their functions properly, and this means keeping your hip and thigh muscles in check. Flexibility and stretching exercises that target these areas do well in helping keep your ACL working efficiently without being exposed to more work than it can handle.
An article by Gretchen Reynolds in The New York Times talks about how neuromuscular exercises have been developed with hopes of decreasing the instances of ACL tears:
Motivated by the growing occurrence of these knee injuries, many researchers have been working in recent years to develop training programs to reduce their number. These programs, formally known as neuromuscular training, use a series of exercises to teach athletes how to land, cut, shift directions, plant their legs, and otherwise move during play so that they are less likely to injure themselves. Studies have found that the programs can reduce the number of A.C.L. tears per season by 50 percent or more, particularly among girls, who tear their A.C.L.s at a higher rate than boys do (although, numerically, far more boys are affected).
Strength and Stability
Another effective way to improve your protection against ACL tears is by practicing effective strength and stability exercises. This includes performing close chain exercises such as leg presses, lunges, and squats. You should also make sure that you do a bit of cross-training when you’re doing cardio by taking to the elliptical machine, stationary bike, or stair climbers.
In case you have already been struck by an ACL injury, though, you might want to call up reliable medical professionals like MedWell Spine, OsteoArthritis & Neuropathy Center. Practices like this can help you with treatments like knee pain injections in Hackensack, NJ and nearby areas.
(Source: How a Warm-Up Routine Can Save Your Knees, NY Times)