Friday, September 25th, 2009...9:34 AM

What Do Your Quads and Hams Have to Do with Your ACL?

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You want your hamstrings on the backs of your thighs to be about 70-80 % as strong as your quadriceps on the front of your thighs.  This helps to prevent hamstring injury (strain), tight hamstrings, as well as ACL injuries.  ACL injuries often result from a stronger quad pulling on the ACL and tearing it.  This is in part why women have many times more ACL tears than men.  Their ham/quad ratio tends to be 40-50 %.  Injuries typically occur in the eccentric phase of a leg activity when you are extending the leg in front of you and your hamstring is lengthened.

Here are some links if you would like more information:

http://www.chiroweb.com/mpacms/dc/article.php?id=45420

http://www.mrtrainer.com/nla27.html

http://weighttraining.about.com/od/physicaltherapy/a/hamstring.htm

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Photo by: nmlind

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