Ask the Experts: My Knees From Collapse Inward When I Jump. Is That Bad?

Your first step: Send a thank you card to your coach. Knees that collapse inwards when landing from a jump are highly susceptible to ACL injuries, especially for female athletes. So this was a great catch by your coach—one that could save you a lot of pain later.

Fortunately, it’s easy to correct this problem if you’re proactive in your training. You’ll want to focus on strengthening your hip abductors—especially the gluteus medius. These muscles are primarily responsible for keeping your knee in line with your hip and ankle. If these muscles are weak, your knees are more likely to fall inwards, making you more likely to suffer one of those nasty injuries.

To strengthen those muscles, perform Lateral Band Walks towards the end of your dynamic warm-up. That will make sure your abductors are ready for activity. You’ll also want to perform exercises like the Side Plank With Leg Raise or TRX Hip Abductors regularly in your training.

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