Michael Rosengart, Certified Strength & Conditioning Specialist

Michael Rosengart, Certified Strength & Conditioning Specialist
[ACL PreHab] Running, Sports, CrossFit and much more will put a lot of demand on your knees and ACL if you are not optimally aligned. A Valgus Knee Movement, or an inward movement of the knees when squatting, lunging, jumping or running will place a lot of stress inappropriately on your ACL. Valgus Knee Movement can be caused by a lot of different conditions: Tight Calf Muscles - especially the lateral or outside segments of the Gastrocnemius and Soleus. Weak Hips - namely a weak Glute Medius, which is on the outside of the hips. Tight Biceps Femoris (Hamstring) has a 'short head' segment that attaches to the knee and the femur on the outside, which can be lengthened with a Rotated Straight-Leg stretch in addition to some Soft Tissue Therapy. Prevent ACL Injuries with: Soft Tissue Therapy (Calf & Hamstring) Stretching (Calf, Hamstring & Hip Flexors) Activation Exercises for Glutes, especially the Glute Medius Stability Exercises to stimulate the Proprioceptors for improved coordination and movement Strengthen the Hips, including the Glutes Medius! Toe Out vs Toes Forward- The Toes Out is a weaken biomechanical position that people develop over years of moving specific ways. One of the main causes is sitting! Try not to sit too much- as sitting will 'turn off' your Glutes and change your foot position over time. Take frequent short walk. Use the stairs. Be more active and also practice PreHab routines like this one. You can see impactful changes in just a couple of weeks if you are very diligent, but expect the transition can take much longer. However, keep practicing as every little bit counts! Keep getting better! #ACL #injury #prehab for good #alignment - improved #movement and great #performance Original article and pictures take https://www.facebook.com/Michael.Rosengart.CSCS/photos/a.662165793850408.1073741825.256420951091563/977653012301683/?type=1 site