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How To Prevent Knee Injury While Skiing

In the past, skiers had to worry about breaking a leg out of the slope. But, the better bindings technology has made leg fractures from skiing fairly rare. Unfortunately, the anterior cruciate ligament tears are the new ski injury of this present time era. According to the VSR, more than 20,000 skiers suffer anterior cruciate ligament injuries each year.

In addition, the good news is that a little bit of education can go a very long way in reducing the risk. The anterior cruciate ligament (ACL) is the main knee ligament that basically connects the thigh bone with the shin bone.

Furthermore, the medial collateral ligament and the lateral collateral ligament (LCL), and the posterior cruciate ligament (PCL) helps to keep the knee stable. The medial collateral ligament (MCL) n particular often tears along with the anterior cruciate ligament (ACL)in skiing falls. Bu, the medial collateral ligament (MCL) can usually heal on its own.

Moreover, understanding how the anterior cruciate ligament (ACL) tears during skiing are the best key to avoiding an injury. One cause is a boot induced anterior cruciate ligament (ACL) tear when landing off-balance from the jump. So, the impact and pressure of the stiff back of the boot drive the tibia out from under the femur to tear the ligament.

Of course, not hucking the big air is the simplest way to avoid this injury cause, but it is for those who want to fly, and landing simultaneously on both skies with the fixed knees is the very safe technique. However, the more common scenario is called phantom foot anterior cruciate ligament (ACL) tear. Like, the modern race car crashes and spectacular incidents aren’t necessarily the ones that may result in injuries.

Furthermore, the knee can be injured when,

  • The lower leg is thrown outward while you are going downhill
  • The knee is hit directly on its outer side from collision
  • Jump is landed incorrectly with your weight back instead of forwarding
  • The skiers point their skiers inward to stop.

Four tips to avoid knee injury

  • Condition before you ski
  • Do a pre-ski warm-up
  • Use proper equipment
  • Practice in proper form

Condition before you ski

In the weeks gearing up to ski season, then a conditioning routine can help prepare your body for the demanding workout it’ll get on the mountain. So, a conditioning routine may focus on:

Strength:

Strength building exercises such as sit-ups and squats will help you to build the core and your leg muscles needed to ski with confidence and avoid injury.

Flexibility:

Tight muscles are more easily and simply pulled ones that have been properly stretched. Before you ski, you must need to improve your flexibility by daily stretching.

Balance:

Balance & proprioception. The body’s ability to perceive where it’s in space and is an important aspect of skiing. It improves both by doing special exercises such as leg balance and using a balance board.

Do a pre-ski warm-up:             

Skiing is no different than any other workout and proper ski warm-up is recommended. Complete 15-minutes to 20-minutes of stretching and aerobic activity including lunges, squats, arms circles, and groin stretches as well to prepare for the full day of skiing.

Moreover, if you do not have room to stretch and take advantage of the walk to the chairlift which will get your body moving, muscles warmed up, and heart pumping. Although, a round of light stretching, when you get to the top of the mountain can also help the reignite muscles that may’ve cooled down, while you sitting on the chairlift.

Use proper equipment:

Having correctly and properly fitting equipment can be the difference between a fun day on the slopes and one that ends in injury. So, make sure that your ski-ski equipment has been sold by the reputable shop and that you’ve been fitted properly:

  • Ski boots & bindings should fit securely and comfortably
  • Skis and poles should be correct the length for your body height

While, it mayn’t be rule at every ski resort or mountain, and wearing a helmet can prevent serious life-threatening injuries. When you purchasing equipment is sure to mention your skill level to the salesperson. Few skis and equipment are designed for the more advanced skiers and mayn’t be appropriate for the intermediate skiers.

Practice in proper form:

Proper form, while skiing including when you are falling and can help prevent injuries. So, the correct skiing technique including:

  • Keeping your hips above the waist
  • Keeping your arms forward
  • Maintaining balance

You’ll likely experience varying forms throughout the day, so you’d routinely recognize the bad form and correct it.

In addition, falling is an inevitable part of the day on the slopes and there’s a right way to fall. Medial collateral ligament (MCL)  tears commonly occur when the skier recognize they’re going to fall and overcorrects by suffering up to regain composure. If you fall, then you should:

  • Go with the flow of the fall and keep your knees flexed until you’ve stopped sliding.
  • Tuck your body inward and protect your limbs and face by bringing them toward your core.
  • Stay down, until you’ve stopped sliding and attempting to get back up, while still moving makes you more vulnerable for injury.

Tips to avoid anterior cruciate ligament (ACL) injury

  • Keeps your arms forward.
  • Keeps your feet together.
  • Don’t try to fully straighten your legs during fall.
  • Land jumps on both skis with the fixed knees
  • Keeps your hand over skis.
  • Don’t try to sit down after losing control.
  • Don’t try to get up until you’ve stopped sliding.

How can skiing injuries can be prevented?

  • Maintain fitness
    :

Be sure you’re in the good physical condition when you set out on a ski outing.

  • Warm-up:

Research studies have shown that cold muscles are much more prone to injury.

  • Hydrate:

Mild levels of dehydration can affect physical ability & endurance.

  • You must know the safety rules.
  • You also learn ski lift safety.

Which is safer or secure skiing and snowboarding?

Recent studies have settled the debate though and proving that skiing is in fact more dangerous than snowboarding. In addition, the outdoor lifestyle website Mpora released iconography and explaining that while snowboarding may’ve more injuries. Overall, they are 33% less likely to be fatal.

Is skiing good exercise?

One of the most important benefits of skiing is that it’s an excellent aerobic activity for adults. So, the adult should try to include some cardiovascular exercise to their daily routine many times a week. However, downhill skiing is a great cardio exercise for heart health.

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