ACL Jumping & Landing Technique I What not to do

If you play a sport that involves running, jumping, plyometrics, or rebounding, proper landing mechanics are essential!!! to avoid preventable injuries while training or competing.

These injuries can include ACL rupture resulting in ACL reconstruction surgery, meniscal injury, medical meniscus tear, ankle rolls and sprains.

Very few athletes practice jumping and landing mechanics realistically they just do what comes naturally. Unfortunately this is not the best method of injury prevention and many would benefit from some training aimed at improving landing mechanics. A skilled coach will likely include jumping and landing drills as part of their training program or at least during their warmup.

Landing skills are generally quick preparation exercises that can be practiced in a short amounts of time and will provide many long-term benefits and performance gains.

The ideal jump landing allows an athlete to better absorb shock through the joints (hips, knees, and ankles) during the landing.

Proper landing movements come fairly easily once an athlete has been trained or shown what is expected. The goal is to land softly and transfer the impact forces, first to the larger gluteus muscles, and then the hamstrings, quads, and calf muscles during the landing.

Poor landing technique also puts tremendous pressure on the anterior cruciate ligament (ACL) in particular.An ACL tear can occur when an athlete plants the foot and twists the knee.

Athletes who have weak abductors (muscles of the outer hips) are also more prone to poor landing mechanics.

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#ACL #performance #physio

[kevinlobo]

Hello team, i started doing jumping jacks moderately post 35 days after my ACL surgery. My physio was okay with it. But when i clarified this with my surgeon. Hé strictly said not to do any jumping activities. Luckily i don’t feel much pain after doing it. Is it okay?