Inspiration

Core Strength Training Can Alter Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury

Jeong J, Choi D-H, Shin CS. Core Strength Training Can Alter Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury. The American Journal of Sports Medicine. 2021;49(1):183-192. doi:10.1177/0363546520972990

Authors conclusion:

Core strength training altered the motor control strategies and joint kinematics for the trunk and the lower extremity by increasing the trunk flexion angle, VM:VL activation ratio, and H:Q activation ratio and reducing the knee valgus and hip adduction angles.

Article clinical Relevance:

Training core muscles can modify the biomechanics associated with ACL injuries in a side-step cutting task; thus, core strength training might be considered in ACL injury prevention programs to alter the lower extremity alignment in the frontal plane and muscle activations during sports-related tasks.

Core training Program

Warm-up, 1.3-km / 15 min jogging

  • Leg raise: Week 1-5: 1 set x 12 reps, Week 6-10: 1 set x 20 reps
  • Crunch: Week 1-5: 1 set x 12 reps, Week 6-10: 1 set x 20 reps
  • Superman: Week 1-5: 1 set x 12 reps, Week 6-10: 1 set x 20 reps
  • Plank hip twist Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched legs
  • Prone-plank Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched legs
  • Side-plank (both sides): Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched side
  • Supine bridge hold: Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched side

Stretches: 30 s each

  • Quadriceps
  • Hamstring
  • Calf stretches
  • Latissimus dorsi
  • Hip muscles
  • Pectorals/biceps

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