ACL Tear - Testing Your Knee BEFORE it Happens!

Build more than just knee stability - become an athlete from the inside out!

ACL injuries are on the rise in the NFL but today I’m going to show you how maybe checking your depth and how well you are holding it can be the key to preventing a lot of these [Music] injuries what’s up guys Jeff Cavalier aex. com I said it in the open here ACL injuries on the rise now even if you aren’t an athlete there’s an important reason why you need to know about this because I’m going to show you today how you can determine whether you are susceptible to getting an ACL injury so we can not only prevent it but even if you’re not an athlete we can see exactly how you can translate what I’m going to show you here to the gym to expose any weaknesses and most of all as we always try to do here at affle next correct them so that you can become a much bigger stronger better version of you so I’ll put the football down here for right now with ACL injuries on the rise this year particularly we need to have ways that we can take an athlete or non-athlete and screen to see if there are any deficiencies that might be causing this what do I like to do this little wall test seated wall test why because it’s very very easy and simple to administer and it only takes seconds we all know of a seated wall squat okay come down here up against the wall parallel to the ground head up shoulders back hands off your thighs if you can because you don’t want to be pushing into here you’ll see that makes it much EAS easier and you go you try to maintain your position here you’ll get fatigue of the quads you get fatigue of the hamstrings and you want to see how long it takes you to fatigue now what is the point when you have that seated squat position in order to resist my knees flexing too much and coming down and just giving in I need to extend the knee and we know that the quad can extend the knee so if I’m down here and I’m holding my quads are firing to make sure that it’s extending to prevent that and also we’re getting hip flexion so in order to prevent this hip flexion from going on this deep hip flexion what we want is hip extension okay back that way in essence you’re not going to see all that because we’re restricted to the wall but that hip extension is going to impact the glutes and hamstrings so when we’re in the bottom of that position here we’re actually getting co-contraction of the quads hamstrings and glut all at the same time what does that mean co- contraction around the joint will stabilize a joint so if we have trouble here stabilizing the knee joint and you start to see them do this or kind of Veer out or whatever right if you get this adduction of the hip or valgus at the knee then you don’t have good co- contraction abilities around that joint and you could see that play out on the field especially as you start to do something a little bit um spur the moment right not predictable like you would in a weight room so what are the numbers you’re looking for in a two foot situation when you’re down with both feet like I just demonstrated the average for college football players is 75 or 79 seconds at 60 seconds or less if you can’t hold it for 60 seconds you start to put yourself at a much more increased risk of injury the next thing you could do is a crossover where you come down cross one foot over the other and sit here like that again hands off head back for this version you’re looking at a 60-second average time and a 45 second um fatigue where if you couldn’t hold it for that long you’d have to start to second guess whether or not you’re stable enough in your knee and and again with the focus on usually the HCL being the thing that goes when you’re not the last one very cool that you want to try not all that sexy in the way it looks but very revealing is going to be a one-legged version we’re going to come down so this was one-legged before but we had stability through the other leg resting on top now it’s just a free foot up in the air one leg down the test here 30 seconds if you could hold it for 30 seconds you want to test both legs obviously you’ve got a good sense that at least in one area your co- contraction ability is pretty good okay so be just right down here and leg up I can tell you right away this is real way harder I can feel my glute I can feel my hamstring I can feel my quads I’m not getting a lot of shaking going on here which is good but you might see this start happening when you do it okay now I can do this I’ve tested it before on both sides and it is one of the first things I test with my athletes to make sure that they have that ability but go ahead and try it and see what is your stability and remember even if you’re not an athlete and you never intend to step on a field of competition having the ability to have your muscles around a joint work the way they’re supposed to fire together the way they’re supposed to not only keeps you injury free but it also allows you to lift heavier lift more be more efficient in the weight room and see overall better results guys that’s what athletx is all about training you like an athlete if you haven’t already you want to see what it’s like to start getting everything working together the way it should then head over to athletex decom and start training like an athlete today get the athletex training system guys I’ll be back here in just a few short days with another workout in the meantime start telling me some of your numbers of what you test out on here be very interested to know and if you are a football player or just any kind of an athlete tell me what kind of an athlete you are as well as your time we can start to see what some of your scores are all right guys I’ll be back here in just a few [Music] [Music] days