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How to Jump & Land to Prevent ACL Injuries

How to Jump & Land to Prevent ACL Injuries

ACL injuries have been on a steady climb for the better part of the last decade. Athletes with ACL injuries range from professionals to weekend warriors to teenagers. With the advancement of physical and sport specific training, why are individuals still injuring their ACLs?

Biologically, females are more prone to ACL injuries than males simply due to the difference in our anatomy. Females have wider hips for child bearing and less muscular strength to stabilize compared to males. So what can we do to prevent this?

The Ideal Landing Position

  1. Absorb the load by bending at the hips and knees
  2. Try to land softly by loading the glutes
  3. Keep the knees behind the toes
  4. Land with toes first and transfer the load to the heel
  5. Make sure the knees are pointed outward and do not come together

Video Demo of Landing Technique

FREE ASSESSMENT

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Paul Leung, PT, DPT
Paul loves watching his Seattle teams play, especially the Mariners and Seahawks. In his spare time, Paul enjoys working out, going to concerts, and spending time with friends and family.
Paul Leung, PT, DPT

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