ACL Injury Prevention Series 6 out of 8
How to Prevent ACL Injury – Video Course #6
Hey guys, Dr. Shawn Rennick from Action Sports Clinic. We are continuing on with our ACL preventative exercise routines.
This exercise we are going to do is the squat or it’s called the air squat, but this is an exercise you can do just with the body weight or you can use a kettle bell or you can use a barbell but for the purposes of what we are going to demonstrate today we are just going to use an air squat with just body weight.
So, to set this up what we want to do is, first of all we want to start off with Sofia’s feet just right around a little bit wider than hip width and we want the feet turned out slightly, maybe 3-5 degrees in external rotation.
What she is going to do is she is going to line this up where she puts pressure on big toe, the outside and the heel, so there is even pressure in those 3 spots. We call that the tripod foot.
Air Squat (Body Weight)…
So from this position here, what she is going to do is she is going to apply a little bit of pressure outward, like she is trying to spread the ground open. What that does is that it engages her glutes.
Ok, so as she does that, that is her set up. She has her tripod foot, she is externally rotating and engaging her glutes.
Next thing she is going to do is she is going to take a breath in and then she is going to sit back and pivot , she is going to hinge in her hips like that and she is going to keep her head up.
That’s good, this is perfect, so here you can see she is sitting back and she is going to break ninety degrees with her knees, we are trying to get her as low as she is comfortable.
If she has a significant knee injury or something, maybe she won’t feel comfortable going below ninety and that’s OK.
Disclaimer
None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.
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