- Published on
- Nov 15, 2024
Stay on the Slopes: Preventing Anterior Cruciate Ligament Injuries in Skiing
All age-appropriate! But devil lies in the details
Skiing is an exhilarating sport, but it carries the risk of injuries, particularly to the knees. One of the most common injuries among skiers is a tear of the anterior cruciate ligament (ACL), crucial for knee stability.
What Causes ACL Injuries While Skiing?
In skiing, turns and sudden stops create valgus stress to our knees and anterior translation to our shins, which both put tremendous loads on our ACLs.
ACL TEAR
Below are the common causes of ACL injuries in skiing:
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Skiing Technique: Poor knee alignment and abrupt turns can increase injury risk.
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Terrain: Uneven or icy conditions can lead to unexpected knee movements.
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Equipment: Improperly adjusted ski bindings can prevent safe release during falls.
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Physical Conditioning: Weak muscles around the knee and lack of flexibility can predispose skiers to injuries.
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Environmental Factors: Adverse weather can impact skiing performance.
Recognizing the Signs: Symptoms of ACL Injury
Signs of an ACL injury include:
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A popping sound during injury
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Immediate knee swelling
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Pain and tenderness
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Difficulty bearing weight or straightening the knee
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A feeling of instability
Consult a doctor or a physiotherapist if any of the above symptoms occur.
Treatment Options : What to Expect?
Treatment options vary based on injury severity:
Physiotherapy for ACL injuries is recognized as one of the most effective management options for you to return to sports and prevent recurrence, especially in cases with partial tears. Pain-relief modalities would be deployed for initial inflammatory stage and progressive sport-specific single-leg training is key to get you back to skiing.
Surgical intervention might be needed for more severe injuries i.e. complete ACL tear. Rehabilitation takes up to 9 months for most cases to return to sports.
Proactive Prevention: Keeping Your Knees Safe
Shoulder dislocations or fractures can happen when a skier falls onto an outstretched hand or collides with another skier or object.
To reduce the risk of ACL injuries:
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Strength Training: Lots of single leg strengthening focusing on quadriceps, hamstrings and glutes.
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Flexibility Exercises: Incorporate stretching routines.
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Proper Technique: Take lessons to learn correct skiing posture.
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Warm-Up and Cool Down: Always prepare muscles before and after skiing
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Equipment Check: Ensure proper fitting and adjustment of ski gear.
ACL injuries pose a significant risk for skiers, but with awareness and preventive measures, they can be minimized. Prioritizing safety, proper technique, and conditioning will help enhance your skiing experience while protecting your knees.
MOVE BETTER. FEEL BETTER. LOOK BETTER.
References:
Do et al. (2011) The relationship between degre of facet tropism and amount of dynamics disc bulge in lumbar spine of patients symptomatic for low back pain.
- By
- John Doe
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