Here is video #3 in our series on box jumps and how we use them here at Elite Physical Therapy and Sports Performance to decrease the risk of ACL injuries and also to improve jumping performance.
Don’t forget this Wednesday Dec. 28th – the Northern Pride Sports Academy is running a basketball clinic for 6th – 8th grade girls at Kingsley High School from 2pm – 6pm. We will be taking athletes through our jump training progressions, injury prevention techniques, as well as what the athletes can be doing at home to continue to get better.
Last week I talked about some of the main causes of ACL injuries and why they occur at a rate of 3-4x more often in female athletes. You can find that article along with our first jump training video here:
This week I’m posting the second video in a series of three showing how we begin jump training to a box. This type of training can be used for ACL injury prevention and to enhance sports performance. It’s also what we do post-surgically to get the athlete used to jumping again and landing safely.
The great thing about box jumps is that the forces on the knee are quite low because you are not coming all the way back down to the floor. It’s also much easier because of this for the athlete to work on proper landing technique.
Before I get to the video though I thought I’d post a picture of what you don’t want your athletes knees to look like.
a.k.a. valgus collapse of the knee
Check out the video below for more:
Looks fairly simple but let me assure you it can be quite challenging for many athletes – boys included. Learning to jump and land correctly has been proven to help prevent ACL injuries and it must also be a huge focus of any post-surgical ACL rehabilitation program.
If you have any questions feel free to contact me Joe@elitepttc.com or 231 421-5805. We also do injury prevention and return to sport testing which does include a number of jump/hop tests. If you’d like to know where you stand in relationship to other athletes in your sport we can definitely set that up for you.
ACL injuries (anterior cruciate ligament) have been an epidemic in sports but even more so in women’s athletics. Females are 3-4x more likely to tear their ACL than men. There are several proposed theories on why this is so but for the purposes of this article and what we address here at Elite Physical Therapy we will discuss the following:
Poor movement quality
I’ll go more in depth in subsequent articles but for now here are the basics:
Poor movement quality
There are just certain joints in our bodies that need to be very mobile in order to get us through our daily activities and especially sporting activities like running, jumping, and cutting. Don’t get me wrong – all of our joints need to move through their full range of motion for us to be efficient movers. Some just need to be emphasized a bit more because of their tendency to become stiff while other areas of our body need a bit more stability/motor control. Check out the picture below to get an idea of how this works – it’s called the Joint – by – Joint theory.
Alternating sequence of mobility – stability through the entire body
It’s a very simplified way of looking at things but it does often work out this way. The knee joint needs to have a great deal of stability in all directions to prevent injury. If the ankle and hip joints above and below are moving well then the knee joint will more likely stay within it’s accepted range of motion during athletic movements. If the ankle and/or hip are stiff then the knee may just have to go outside of it’s normal boundries to land from a jump or decelerate while cutting. This is where things can go south in a hurry!
There is plenty of research out there in the medical and physical therapy journals showing that strength deficits can lead to knee injuries, and in particular ACL tears. Years ago the main concern was the ration of strength between the quadriceps and hamstrings, which if it was below a certain level it could inhibit an athletes ability to decelerate correctly leading to injury.
Lately the focus has been more on the hips and muscles of the ‘core’ and how weakness or lack of control in those areas can contribute to injury. I’ll get more into the ‘how’ and ‘why’ in another article but it is a reality that needs to be addressed.
At Elite Physical Therapy, we know that a comprehensive strength program must be implemented to assist in the prevention of ACL injuries. Quality movement is critical for effective strength training as well. Being able to combine these qualities is what we do best, and definitely one of my favorite things to talk about so more to come for sure!
It is also well documented that female athletes land and cut differently than the male athletes. Women tend to land stiffer and higher than the men who typically land in deeper hip and knee flexion angles. Stiffer and higher landings are more dangerous as far as the knee joint is concerned.
Strength and movement quality again play a large role in this. Some athletes can’t even get into a good position to perform complex athletic movements. Big problem!
Many don’t have the strength to get into the proper positions. Another big problem.
As the athletic activities get faster, more complex, impose higher forces, etc it becomes more and more challenging to perform them using good technique. Fortunately all of these qualities can be addressed through physical therapy and proper training techniques.
Check out the video below showing how we start teaching athletes to jump correctly using box jumps. The nice thing about landing on a box is that you don’t really have to come all the way back down. Much less strain on the knees and an easy way to work on jumping and landing technique.
I’ll be posted a new video every few days showing more of the progressions we use. We will also be hosting some ACL prevention clinics in the near future so if you’d like to learn more and get some hands on assistance than please contact us.
Here is what we have coming up:
December 28th from 2 pm – 6 pm at Kingsley High School with the Northern Pride Sports Academy. 6th – 8th grade girls basketball skills camp. We will be teaching a session on jumping progressions to improve athletic performance and reduce injury risk.
In February (date to be determined) we will be hosting an ACL Injury Prevention clinic here at Elite Physical Therapy and Sports Performance. Topics will include mobility training, strength training, and jump training progressions. More on that to come as we continue to line up speakers and instructors.
For more information you can contact us at 231 421-5805.