It’s almost time to hit the slopes again, which means physical therapist Matt Sailors will see plenty of ACL and MCL injuries this winter. The two knee injuries which stand for anterior cruciate ligament and medical collateral ligament tears, are the most common to plague skiers.
They usually occur when a ski catches and pulls the leg to the side. The movement causes the knee to buckle inward, wrenching the knee and tearing the ligaments around it. It tends to occur when a skier is not strong enough to keep the skis together, either because of lack of strength or fatigue. But it also happens to experienced and fit skiers who simply hit a bad patch of snow or ice. Olympic skier Picabo Street suffered an ACL tear in 1996.
Snow boarders are at less risk for MCL and ACL tears because of the way their boots bind to the boards. They tend to suffer more from back injuries as well as broken legs and broken wrists, Sailors said.
Both MCL and ACL tears are more common in women than men, due to physique and even hormone differences, Sailors said. But really all skiers are at risk, especially skiers who aren’t in shape when they hit the slopes.
The best way to combat the problem is a preseason workout routine. Sailors, director of rehabilitation at Black Hills Orthopedic & Spine Center in Rapid City, recommends that every skier, whether experienced or a novice, begin preparing at least eight weeks before the ski season begins.
First, they need to improve endurance. Sailors recommends exercises such as jumping rope, which not only builds endurance but mimics the motion made during skiing. Riding a bike, rollerblading and using a Nordic Track are also good ways to build endurance.
When it comes to strengthening, Sailors recommends simple exercises people can do at home. The exercises are designed to strengthen the quadriceps as well as hip and core abdominal muscles (below).
Finally, don’t forget stretching, which also decreases the risk of injury. Even after adequate preparation, Sailors advises people to ski within their limits. “True novices need to take lessons and not let their friend take them on runs they are not capable of skiing” he said.
As for the skiers who have plenty of years under their belt, Sailors has a few words of advice for them as well. Remember that even experience can’t make up for an out-of-shape body. “Our brain is really good at remembering what our body has forgotten,” he said.
Exercise Description
FORWARD LUNGE: Standing with your feet shoulder width apart and stomach tight, step forward with one leg. Repeat with other leg. Repeat 10 times per set. Do two to three sets per session, two sessions per day.
LINE JUMPS: Jump side to side over a line on the floor, landing equally on both feet, keeping knees slightly apart as you land.
WALL SLIDE: Lean on the wall and slowly lower the buttocks until thighs are parallel to the floor. Hold 10 seconds. Tighten thigh muscles and slide up. Work up to 30 seconds. Repeat 10 times per set. Do two sessions each day.