ACL injury prevention

Ages and ages ago, I read and bookmarked this New York Times article, The Uneven Playing Field, that talks about how women and girls tear their ACLs disproportionately often in comparison to men.

One of the causes of this (according to the article) is that females tend to move differently than men - for example, "Girls tend to run differently than boys — in a less-flexed, more-upright posture — which may put them at greater risk when changing directions and landing from jumps."

The article also describes "a customized warm-up of stretching, strengthening and balancing exercises," designed to prevent ACL injuries. Of course I read that and thought, Sign me up! Like most rugby players I've had teammates tear an ACL (or MCL, or meniscus...) and it's something I want to avoid if at all possible.

Of course, the New York Times article didn't actually describe what those exercises were.

But recently, I found this American Physical Therapy Association pdf - Exercises to Help Prevent ACL injuries. Six exercises designed "to improve strength, flexibility, and coordination,
as well as to counteract incorrect existing patterns of movement that may be damaging to their joints".

Score! I know what I'm adding to my fitness routine.