Teaching Proper Landing Technique Helps Prevent ACL Injuries in Women
Study finds low intensity low volume plyometric program reduces risk of knee injury
(PRWEB) February 7, 2005
An anterior cruciate ligament (ACL) tear is one of the most serious injuries in sport, generally requiring surgery and a long rehabilitation period. And it is a startling fact that women are more likely to suffer a non-contact ACL injury than their male counterparts. Finding a way to reduce these knee injuries in women is critical.
Past research suggests that the impact forces occurring during landings from a jump contribute to the incidence of injury. However, the training programs studied were unrealistic due to the large time demands with high intensity and high volume training.
In this study, published by the National Strength and Conditioning Association (NSCA) in The Journal of Strength and Conditioning Research (November 2004), a specialized plyometric training program, significantly reduced the magnitude and rate of impact forces generated during landing, and thus, lessen the occurrence of ACL injuries in women.
Researchers from Boise State University and the University of Louisville found that a low volume, low intensity training program can improve landing mechanics in a manner conducive to injury prevention. Further, the 20-minute, 2-day per week program can easily be incorporated into a regular training program.
Twenty-eight women were randomly assigned into two groups. The treatment group performed the low intensity and low volume program for nine weeks, while the control group received no intervention.
Results showed significant reduction in peak vertical impact forces (reduced an average of 26.4%) and rate of force development (reduced by 27.3%) in the treatment group after nine weeks of training. No change occurred in the control group.
When landing from a jump, women generate higher impact forces over a shorter period of time than men. This predisposes women to a greater risk of ACL injury. By learning proper landing techniques, women are able to reduce the likelihood of non-contact ACL injuries.
Plyometrics are complex jumping and pivot training exercises. The NSCA recommends you work with a Certified Strength and Conditioning Specialist® (CSCS®) or NSCA-Certified Personal Trainer® (NSCA-CPT®) with experience in plyometric training before starting a program. Strength and conditioning professionals can be found on the NSCA web site at www. nsca-lift. org/trainers (http://www. nsca-lift. org/trainers).
About the NSCA
The National Strength and Conditioning Association is the leading authority on strength and conditioning. For 27 years, the NSCA has bridged science and application to provide reliable, research-based, strength and conditioning information to its members and the general public. With nearly 30,000 members worldwide, the NSCA is the largest health and fitness association in the world. For more information on NSCA professional journals, cutting edge conferences, educational text and videos, or other services, visit www. nsca-lift. org.
NOTE: The Journal of Strength and Conditioning Research is the official research journal of the National Strength and Conditioning Association, and is available from Alliance Communication Group at 800-627-0932. For a complete copy of the research paper (Vol. 18, No. 4, page 703-707) or to speak with a leading strength and conditioning expert on the topic, you may contact the NSCA Public Relations Department at 800-815-6826.
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