📝 ACL Injury Reduction Protocol 💣
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✏️ Hamstrings- Balance on your hands to work hamstrings from gluten to leave. Turn toe slightly inward. Cross one for over for more emphasis.
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✏️ Quads- balance on elbows face down with one quad on roller. Work your way up and down from hip down to top of the knee. To place greater emphasis on quad bend and extend your knee while rolling.
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✏️ Vastus Lateralis- start in side plank position with roller in middle of the thigh. Balance on forearm and bring top leg over to place on the floor. Roll slow to find any hotspots. Change emphasis by placing bent leg on top.
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✏️ Hip Flexors- Lie on far side of roller on one side hip complex. Slowly roll up and down.
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✏️ Glutes/Hips- Start by sitting on the roller with one leg bent at 90° and roll the hip area.
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✏️ Adductors – balance on forearms with one leg on roller and slowly roll from the knee to the hip complex.
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Watch YouTube Video below
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