My Doctor Online The Permanente Medical Group

Are you having back pain with any of the following?

  • Severe pain, weakness or tingling in your leg(s).
  • Difficulty stopping urination or loss of control of bladder or bowels.
  • Unexplained fever, nausea or vomiting.
  • A history of cancer or unexplained weight loss.

We understand that you are experiencing one or more of the health issues that might be impacting your back pain.

We recommend that you discuss these health issues with your doctor before proceeding with this program.

Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.

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ACL Injury Prevention

An ACL injury can be devastating to an adolescent athlete. Unfortunately, girls are at higher risk. My colleagues and I have developed this fun, challenging, and effective exercise program to help lower your risk of a non-contact ACL injury. Get started today.

Prevent Injury

ACL Exercises - Why Bother?

Start here to understand why these exercises are so important. Athletes, coaches, and parents all need to understand the risk of ACL injury and the power of these exercises. They can really make a difference.

Level One

Level One Exercise Program

Begin your exercise program with 15 minutes of Level One Exercises. The program begins with a dynamic warm-up and progresses into a fun and challenging exercise program. It's followed with a great cool down. Do these exercises 4 times per week for 6 weeks before your season begins, then 3 times per week on days you don't have a practice or game during the season. When you feel you can do the Level One exercises comfortably with perfect form, then you are ready to progress to the next level.

Level Two

Level Two Exercise Program

The Level Two Exercises build on Level One and will extend the workout with additional exercises. Take your time and don't rush through the program. Focus on your form and balance. When you feel you can do the Level Two exercises comfortably with perfect form, then you are ready to progress to the next level.

Level Three

Level Three Exercise Program

The Level Three Program will challenge you and continue to build your coordination, balance, and proprioceptive skills. Focus on your alignment, balance, and form so that you can safely achieve the best physical benefit. Do these exercises 4 times per week for 6 weeks before your season begins, then 3 times per week on days you don't have a practice or game during the season.

Coaches Program

Coaches' Program

These exercises have been designed to be integrated into practice and game schedules. They can be performed as a warm-up at the start of the practice or game as well as a cool down at the end of a practice or game.

Techniques

Correct and Incorrect Techniques

There's a right way and a wrong way to do these exercises. Be sure that you are using correct technique for these exercises to be safe and effective. This section highlights the importance of alignment, balance, and positioning so that you can effectively and safely perform the exercise programs.