|
|
Back to Archive Index |
 JANUARY 30, 2006 Dealing with Ski-Related ACL Injuries Injury to the anterior cruciate ligament (ACL) is one of the most common ski-related knee injuries. Even as overall ski-related injury numbers have decreased over the past two decades, ACL injuries have been on the rise, accounting for more than a quarter of all reported ski-related injuries each year. The ACL is the more prominent of the two ligaments that connect the femur (thigh bone) with the tibia (shin bone) beneath the kneecap. Under ski conditions, the ACL is most likely to be pulled either partially away from the femur or tear in half. This occurs while skiing because of short and fast decelerations or a turn at a sharp angle. Ski-related ACL injuries usually are sustained in one of three ways: 1. An out-of control, off-balance or falling skier attempts to either regain control or sits down to recover, the knee twists and bends in flexion and internal rotation, which forces the shinbone forward onto the thighbone and causes trauma to the ACL. 2. A direct hit to the lower leg from behind, often from an out of control skier or snowboarder, can result in an ACL injury. 3. An off-balance landing with the knee extended, often from a jump, can also injure the ACL. The tail of the ski hits the ground first, forcing the back of the boot against the calf, pushing the shinbone forward, and tearing the ACL. Three Steps to Avoid Injury Skiers who begin isolating, enhancing flexibility and strengthening the leg muscles before, and during, the ski season may find themselves less prone to ski-related knee injuries. Your exercise routine should include: -- Exercises that focus on a full range of leg motions, including front-to-back, side-to-side, and circular. -- Movements like squats or lunges, which strengthen leg muscles, as well as exercises that target the body's large "core" muscles of the spine, rear and abdomen. -- Flexibility and endurance regimens, such as yoga and walking, wallsits and 1/3 knee bends. |
|
|
|
Disclaimer and Copyright · Site design by Marketorial.com
|