To learn the proper way to jump and land to prevent #ACL injury, you must first know the wrong way to jump and land.

When your knees come together while jumping, excessive stress and strain are placed on your knee, and your shin bone may rotate slightly. This rotation and strain through your knee joint may place your ACL under considerable stress, and this stress may lead to an ACL sprain or full tear.

Landing mechanics are the opposite of the takeoff mechanics. Use as many joints as possible to reduce force on landing. If no subsequent takeoff is required, then flexion should be relatively deep to absorb shock.

A jump (two-foot landings) either forward (Broad Jump) or lateral jump should be done with focus on landing body weight over both legs and landing similtaneously.

ACL Injury Reduction Protocol: Part 5 “Jumping”

– Broad Jumps 2 x 6-8

– Vertical Jumps 2 x 6-8

– Lateral Jumps 2 x 6-8

– Quick Jumps 2 x 10

– Pogo Jumps 2 x 15

#aclrehab #aclsurgery #aclrecovery #postrehab #kneesurgery #kneerehab #kneeinjury #sportsinjury #sportsrecovery #sportsrehab #prehab #restoringathletesdaily