One of the keys to any ACL prevention program is a set of exercises that improve balance. Proprioception, or the ability of the muscles and joints to communicate with each other, is vital to keeping your knee out of the danger zone.
Without good balance, your muscles are unable to function effectively, especially during sports, and your knee is at risk for injury.
Balancing exercises force your muscles and joints to increase their
communication. As you stand on one leg, all of the joints in your
lower body - foot, ankle, knee, and hip - are communicating with
all of the different muscles.
They tell the muscles when to contract and when to relax. If their communication is working well, you can stand on one leg without falling. If they are not talking to each other, eventually you will have to touch down.
Sports activities involve the same thing, but at a much higher intensity and a much faster pace. As you land from a rebound, your muscles and joints have just a split second to communicate with each other to keep your knee stable and out of the Danger Zone. Without that communciation, you might suffer an ACL tear.
Balancing exercises that involve movement
force your muscles to react to different stresses. This helps to build
up your muscle control - one of the keys to preventing ACL injury.
Remember, without control, strength doesn't matter.
Balance exercises are an essential part of any acl prevention
program. Without them, you can't improve the communication
between the muscles and the joints - that communication may be
what keeps you from tearing your ACL.
Balance isn't the only key to a successful prevention program. Don't forget about strengthening and jump training too.