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The dreaded Anterior Cruciate Ligament (ACL) tear or rupture. Many soccer careers have been ended by an ACL tear or rupture. Overall there is a chance of 0.076 injuries/1000 hours of exposure of getting an ACL injury when playing soccer. The average loss of days after an ACL injury is an astounding 225 days. In this article, we delve into the ways why an ACL occurs and how best to avoid ACL for soccer. First, let’s see some facts about ACL’s
Facts about ACL
The ACL is a tendon that connects the Tibia and the Femur. The ACL works together with the PCL (post cruciate ligament) and the lateral collateral and medial collateral ligaments to hold the lower and upper leg together. The PCL is actually stronger than the ACL and is less prone to rupture.
ACL And Experts
ACL injuries are tricky. A recent study had some interesting findings. This study consisting of a group of doctors, physio, trainers and coaches. All members of the group were shown video footage of handball and soccer players. The experts were then asked to judge and pick the footage in which athletes were most likely to sustain an ACL injury. All experts agreed independently of the most likely actions to sustain an ACL injury. When the actually results were compared with the suggestions of the experts, it was concluded that the expert suggestions were equal to chance. These and other studies making tests to prevent ACL not useful.
How To Avoid ACL For Soccer
As an ACL can be career-ending it could be useful to have a closer look at situations when ACL occurs. The 3 situations that are described below can warn you. Most ACL happens when perform defensive actions. These 3 actions are pressing on a ball, defensively kicking a ball and defensively heading a ball. Learn from the situations and take precautions to avoid an ACL injury. One study followed players and found 3 distinct examples when ACL occurs. These 3 different ways are
1 Pressing
By far the most frequent activities that result in ACL are defending pressing actions. When soccer players try to press the player and retrieve the ball, ACL occurs. This usually happens without contact with the opponent. Most of these are ACL happens in the midfield area. Below you can see a player that is in the midst of getting an ACL while trying to get the ball.
2 Kicking
The second most frequent action that results in an ACL is while kicking a ball. Defensive kicks are more dangerous than offensive kicks. As with pressing, no contact with opponents is needed. ACL usually occurred when the player was off balance.
3 Heading
The third most common action is when a player is landing after heading the ball. These ACL happens via non-contact ways. Like pressing and kicking, ACL’s seem to occur when the players are off-balance, surprised or are not in control of the ball. ACL during heading occurred mostly during defensive actions.
ACL During Contact
Although less likely than via non-contact ways, ACL during contact does happen. This can happen during protecting the ball (see below) and when you put a lot of weight on the leg while being tackled.
How To Avoid ACL Injuries
Preparing for defensive situations can help you. As most ACL injuries occur with defenders, defensive players must train for these situations. Plays that teach you how to press on the ball in a controlled way can limit your chances of getting injured. In the same way, defensive heading and kicking can be practiced. Heading a ball and evaluating the landing can help you strengthen your body.
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