Authored by Brad Trompeter, PT, DPT, Physical Therapist at ATI Physical Therapy in Willowbrook, IL
Did you know physical therapy is an effective way to prevent knee injuries? This has been proven in the research in the case of female college athletes and ACL injuries. The old saying goes, “An ounce of prevention is worth a pound of cure.” In this case just a little bit of jump training and consistent exercises have been shown to be effective. There is a nearly 80% reduction in knee injury rates in girls who completed the program compared to those who don’t.1
The key to the success of a jump training program is teaching proper landing technique.
The landing technique on the left places undue stress on the ligaments of the knee, namely the ACL and MCL. The technique on the right absorbs the landing forces while avoiding stress on the ligaments.
This is especially important for the female athlete, as they have higher rates of knee injuries due to the anatomy of a wider pelvis.
Practice the jumping exercises below with good landing form, and you’ll be on your way to minimizing your risk of an ACL injury. For best results consult with an athletic trainer or physical therapist trained in proper technique. Happy jumping!
Tuck Jump
180 Jumps
Squat Jumps
Front to Back Hurdle Jump
Scissor Jumps
Hop and Hold Jump
Bounding In Place
References
1. Mandelbaum BR, Silvers HJ, Watanabe D, et al: Effectiveness of a neuromuscular and proprioceptive training program in preventing the incidence of ACL injuries in female athletes: Two-year follow up. Am J Sports Med 2005;33:1003-1010.
2. Hewett TE, Myer GD, Ford KR, Slauterbeck JR. Dynamic neuromuscular analysis training for preventing anterior cruciate ligament injury in female thletes. Instr Course Lect. 2007;56:397-406. Review.
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