What we’ll cover
  1. What is the ACL?
  2. What puts me at risk of an ACL injury?
  3. Can I prevent ACL injuries?

How can I prevent an ACL injuries?

With local winter codes almost underway, a common injury associated with AFL and netball are knee injuries.  Anterior cruciate ligament (ACL) injuries are one of the most common non-contact related injuries with these sports.  Injury and surgery associated with the ACL results in 12 – 18 months extensive rehabilitation and time off sport.  However, research has identified that a comprehensive and preventative program implemented from a young age can decrease the risk of an ACL injury.

What is the ACL?

The anterior cruciate ligament is a key ligament located within the knee. Its purpose is to limit movement of the thigh bone (femur) and the shin bone (tibia).  The ACL serves to prevent anterior movement of the tibia on the femur or preventing hyperextension of the knee.

Injuries commonly occur with movements associated with sudden stopping or changing direction.

What puts me at risk of an ACL injury?

Landing and changing direction with a poorly aligned knee position places excessive force on the knee joint and ligaments.  This commonly occurs when landing with an inwardly collapsing knee or slowing down with a stiff and straight knee.

Prevent ACL injuries
Correct knee alignment
Poor knee alignment. Inwards movement of the knee.

This can be associated with a range of factors.  These commonly include reduced core strength and lower limb strength around surrounding muscles such as the calf, thigh and gluteal muscles.  Other risk factors can include reduced flexibility or previous injury around the knee, ankle or hip.

Poor technique associated with landing and jumping can also increase the likelihood of ACL and knee injuries.

It has also been identified that females are at a higher risk of ACL injuries in most cases compared to men.  Whilst ACL injuries are common amongst women in netball, the rise of women’s football has resulted in a much publicised increase in ACL injuries associated with AFLW.

Can I prevent ACL injuries?

Fortunately, a preventative program consisting of simple exercises have been shown to decrease the likelihood of ACL injuries.  Poor biomechanics around jumping/landing and changing direction can be corrected by participating in preventative drills as exercises.  These include exercises designed to focus on strengthening, changing direction, body mechanics and body awareness exercises.

Performing these exercises for 15 – 20 minutes, two to three times per week have been shown to be effective in reducing the likelihood of injury.  Importantly, these exercises can be incorporated into training and games by being utilised as part of warming up.

Your physiotherapist is well placed to assess jumping and landing technique.  A thorough and comprehensive assessment, can identify factors (if any) that increase the likelihood of an ACL injury.  Specific treatment and exercises can then be implemented to address these factors reducing the likelihood of injury.

Need help in preventing an ACL injury? Book an appointment at Malvern East Physiotherapy on 9571 6888 or online.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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