PREVENTING KNEE INJURIES IN BASKETBALL

Basketball is one of the top three sports that result in injuries to the anterior cruciate ligament of the knee. In particular, girls need to pay special attention to their landing technique to prevent ligament stress injuries. Studies have shown that athletes who add a jumping or "plyometric program" to their training are less likely to suffer from anterior cruciate ligament injuries.

Jumping tips for all basketball players:
1. During take off and landing ensure that your knee is directly over top of your 2nd or 3rd toes. Do not let your knee bend inwards (knock knee position)
2. When landing, try to imagine that your feet are a coil. The force from landing should be absorbed first through the balls of your feet and then to your heel. You should not hear yourself when you land.
3. Always land on the same spot that you took off from. This prevents hyperextension of the knee.
4.When landing, try to avoid landing in a completely erect body position. You should be slightly flexed forward at the waist.

Try some jumping excercises:
1. Tape a line on the floor and place your toes up to the line. Jump up and down trying to land with your toes on the exact same spot. Remember the jumping tips above when landing.
2. Start at the same line and see how far forward you can jump. Measure the distance. The jump doesn't count if you don't maintain the technique outlined in the "quick jumping tips".
3. Start with the above on two feet and then try it on one foot. Use a partner so that they can watch your knee position. These simple exercises will reduce injury and increase vertical height in jumping ... definitely a benefit for a basketball player.

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