Photo: Karin Hildebrand Lau
Whether you’re a die-hard ski bum or a weekend warrior, no one likes spending the winter nursing a blown out knee. I know, in 2008 I tore both my ACLs in a ski accident and the recovery was expensive, painful, and time consuming.
As a ski patroller at Solitude Mountain Resort, I see dozens of ACL injuries each season, so I did some research into easy prevention methods you can do year-round. Here are three I try to do a couple times a week. They are progressions, so start simple and work your way up!
Photo: joshya
Anatomy and Physiology
Before we get into the exercises, it is important to understand the anatomy and physiology of the Anterior Cruciate Ligament (ACL). The ACL runs between your femur to your tibial plateau. It prevents your femur from sliding forward on your tibia, and your tibia from rotating medially.
There are over 200,000 incidences of ACL tears in the US annually and over 70% of those are sports related. I respond to many of these on the hill each winter and they are a season ender so start a preventions regiment at least six weeks before you hit the slopes. Good form is key to the efficacy of these exercises, so prioritize quality over quantity and use a mirror or a partner to give you feedback as you go.
Exercises
These easy exercises don’t require any extra equipment and can be done in the gym or at home.
Photo: InesBazdar
Jumping Progression
1. Foundational Jump
Jump straight up in the air and land softly on the balls of your feet. Keep your chest up, your buttocks back, and your knees straight forward (avoid “knock knee” position).
2. Slalom Jump
Make two lines on the floor about hip-width apart. Stand on the outside of one line with both feet parallel to the line. Jump sideways to land with both feet parallel on the opposite side of the other line (like you are making a turn skiing). Maintain the principals of good form you established with the simple vertical jump.
3. Single Leg Slalom Jump
Repeat the second exercise using only one foot at a time to jump back and forth over both lines. Maintain the principals of good form you established with the simple vertical jump.
Photo: InesBazdar
Warrior 3 Progression
1. Foundational Warrior 3
Start standing straight up with your feet hip-distance apart and your arms straight up in the air. Pull your shoulders down and keep your biceps close to your ears. Transfer your weight onto your right leg, engage your core and hinge forward 15 degrees at the hips. Maintain a straight line from your fingers through your hips and to your left foot. Ensure that both your glutes and hamstrings are engaged and that your hips are square. Repeat on the opposite side.
2. Wall Assist Warrior 3
Move to a wall and stand so that your toes are about 3 feet from the wall. Repeat the above exercise but this time continue pivoting forward until your arms and left leg are at 90 degrees (parallel to the floor) ground your hands into the wall and ensure your hips are square to the floor.
3. Warrior 3
Move away from the wall and balance on your own. Maintain the principals of good form you established with the first step in the progression.
Photo: InesBazdar
Wall-Sit Progression
1. Foundational Wall Sit
Start with your back to the wall and your feet hip-distance apart. Slide down to a seated position. Keep your thighs horizontal and ensure that your knees are over your ankles. Engage your core muscles.
2. Butterfly Sits
Maintaining good form, “butterfly” your knees out and in engaging your abductor and adductor muscles.
3. Squats
Wall sits without the wall. The key is avoiding the knock-knee position, so ensure your knees line up with your feet and do not extend over your toes.
Photo: bikeriderlondon
It doesn’t take much to make a difference. If you want to go further, there are several free online prevention programs (listed below) that provide a variety of activities geared towards protecting your knees.
1. University of California, San Francisco
2. Hospital for Special Surgery
3. The BMJ
4. Santa Monica Sports Medicine Foundation
The key is action. Even if you keep it simple, doing something a few times a week this pre-season could help keep you on the slopes and off the couch this winter.
Be sure to check out what’s going on with the National Outdoor Leadership School as well as at Solitude Mountain Resort.
