The knee is a hinge joint, it bends and straightens. The knee joint is not designed to twist and rotate. When a twisting or rotation force occurs at your knee joint, an injury may occur.

We have muscles outside the knee joint to produce, absorb, control, and transfer force. Deeper connective tissue inside our knees, including the anterior cruciate ligament (ACL), prevent the knee joint from twisting. The ACL cannot always cope with high or repeated loads.

ACL Injury:

  • Women are more at risk of ACL injury than men.

  • ~ 70% of ACL injuries involve non-contact activities, such as changing direction and landing.

  • People who have an ACL injury are at more risk, up to10x more, of developing knee osteoarthritis, whether their injury is managed surgically or not.

Prevention of ACL injury is important!

Training programmes which include; balance, strength, body awareness and landing control have been proven to prevent knee injuries.

Landing better starts with awareness of how you currently land.

Notice how smooth and comfortable your movement feels, as well as where your knee points.

If you need help with your movement and landing technique, your physiotherapist can help!

With body awareness and practice, it is possible to improve your landing!


When we land from a jump, hip muscle strength and co-ordination are very important for healthy comfortable knees.

The hip joint is a ball and socket joint. The ball at the top of the thigh bone rotates in the hip socket of the pelvis. Due to this joint structure, our thigh can move forward, back, side to side and rotate. Our hip muscles affect how we land from a jump.

Hip strengthening has been proven to reduce our risk of having a knee injury. To find out more about your options for hip strengthening, give me a call today.

We can help you land better to prevent injury!

Written by Ilana Hadfield