Strength Training for Skiers to Prevent ACL Tears

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Some of the most common ski injuries are ligament injuries, often ACL tears or sprains or MCL tears or sprains. Dr. Timothy Bollom, Sports Medicine Orthopedic Surgeon at The Center in Bend, Oregon and Medical Director of Mt. Bachelor National Ski Patrol discusses strength training exercises for skiers to prevent injury to prepare for the ski season. The exercises can be done at home or in the gym. The proper form is demonstrated for these exercises, including double leg squats, crab walk, deadlift, hamstring curl, single leg step over, and plank. Each of these exercises includes modifications and progressions for all abilities.

In addition, it is important to use proper technique when skiing, get a lesson from a professional if you are a beginner or haven't skied in a long time. Use proper equipment, tuned for your skiing ability. And always stretch before skiing. If you think you have injured your knee while skiing, use the RICE method for treatment. If the knee does not respond to this treatment, seek an evaluation from an orthopedic knee specialist.

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And it's so great that when you show the deadlift, the camera gets real close, so we never see the whole person. I got a lot more out of that part of the video because of the close-up of the kettle-bell. That really helped me understand the deadlift.

StephenAKatz

Double leg squat. Balance board squat. Double leg squat jump. Crab walk (resistance band). Deadlift (one leg w w/o dumbbell). Single/double Hamstring curl (yoga ball). Single leg step over (step up board). Hop over jump (1 1/2-2ft). Plank/leg out rep plank.

Well stretched, correct skis, knowledge.

Have fun skiers! Watch the video to see the techniques. Screenshot/copy this for reference.

AmpedZWeb

I love the way the camera gets close up to the subject when you show the double leg squat. It's so good that you don't show a whole person--chop himj up into pieces!

StephenAKatz

Thank you for such a concise and helpful video!

valentinebodyworks

I have tried this double leg squat at the gym but little bit modified version, it's called "barbell weighted double leg knee bending leg strenght squat". It's great for building muscle mass and strenght on the muscles and ligaments.

juusomiinalainen