Female athletes also had significant differences between dominant and non-dominant side in maximum valgus knee angle. This study determined that female athletes landed with a greater maximum valgus knee angle and greater total valgus knee motion than male athletes. 20 demonstrated similar gender differences during the performance of a drop vertical jump from a drop height of 31 cm. The results of this study demonstrated that peak landing forces were significantly predicted by valgus torque at the knee in females, females developed decreased relative knee flexor torque during landing compared to males, and females had greater side to side differences in normalized hamstrings peak torque. 10 tested the hypothesis that insufficient neuromuscular control of lower limb biomechanics, particularly the knee joint, lead to high risk patterns in female athletes during execution of common (albeit potentially hazardous) movements. Identification of Modifiable ACL Injury Mechanisms Associated With Landing Techniques The purpose of this report is to discuss the current evidence related to modifiable ACL injury mechanisms during landing and to present a novel “clinician-friendly” assessment and training technique that can be used to identify these mechanisms in high-risk female athletes. 5 - 7 The programs that have demonstrated ACL injury reduction are comprehensive, and include multiple training components that may induce the neuromuscular changes. 4, 10 More current techniques, developed from identified injury mechanism (dynamic knee valgus 11) and objective analysis of training methods, 12 - 19 may further reduce traumatic ACL injuries in female athletes. 4 - 9 Initial interventions aimed at reducing the incidence of ACL injuries in female athletes were developed based on empirical evidence from coaching and training female athletes and from performance enhancement research. This gender disparity in non-contact ACL injury risk, combined with evidence that the primary cause may be neuromuscular in nature, have lead to the development of neuromuscular interventions designed to prevent injury. 1 - 3 This greater risk of ACL injury, coupled with a dramatic increase in participation (doubling each decade), has led to a significant rise in the number of ACL injuries in female athletes. This will present an even greater challenge for your muscles since they have to work harder to stabilize and support your body.FEMALE ATHLETES demonstrate a 4 to 6 times higher incidence of non-contact anterior cruciate ligament (ACL) injury than male athletes participating in the same landing and pivoting sports. Take the exercise to the floor by adding a stability ball. Since each rep of this exercise is done quickly, you may forget to engage your muscles as much as possible.Īim to keep your core engaged throughout the whole exercise and activate the muscles when you’re ready to jump. Keep your hands on the ground or hold the sides of the seat for support and to avoid straining your back. While sitting on the ground or in a chair with your legs lifted off the ground and in front of you, bring your knees in toward your chest. Simply squat, stand, and then raise one knee toward your chest at a time, alternating knees. Increase your speed and maintain good control over your movement. From standing, lift and lower one knee at a time. You can also try the following modifications: To do this, remove the jumping part of the exercise. If you’re new to fitness, you might want to modify the exercise first. Tips on doing them Try modifications firstĬompleting knee tucks safely does require that you have the right fitness level and strength.
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