Ski injury patterns have changed drastically since the 1970s. R. Charles Bull, who authored the "Bull's Handbook of Sports Injuries" reports a lower-leg injury and fracture decrease, but an increase in knee ligament strains and tears. Dr. Mike Langran, ski patrol doctor at Scotland's Cairngorm Mountain Resort, and Dr. Carl Ettlinger of Vermont Ski Safety report similar findings. Proper technique, appropriate terrain choices and equipment may prevent injuries, but strengthening the muscles that support the knee provide additional protection.
Stability Ball Hamstring Curls
ACL or anterior cruciate ligament tears are one of the most common skiing injuries. Hamstring/quadriceps muscle imbalances make you susceptible to this type of injury. The hamstrings flex the knee, and the quadriceps control leg extension. The stability ball hamstring curl corrects knee imbalance. Lie supine with your feet on a stability ball, separated at pelvic width apart. Lift each vertebra from the floor until you are in a bridge position. Remain in the bridge and straighten and bend your legs eight times. Keep your knees bent as you roll back to the mat, allowing each vertebra to touch the floor. Repeat the exercise three times.
Sliding Adduction
National Ski Patrol member James Chen explains that MCL or medial collateral knee sprains are common amongst beginner and low intermediate skiers, who still use the wedge position. If the adductor or inner thigh muscles are not strong enough to support the knee, skiers may become susceptible to an MCL tear. The sliding adduction exercise works best on a slide board, but if none is available, use a hand towel on a newly-waxed wood or linoleum floor. Stand in an upright position with your legs together. If you are using a towel, place it under your right foot. Keep your right leg straight as you slide it out to the side. Allow your left leg to bend. Contract your inner thigh to slide the leg back to center. Perform three sets of 10 repetitions on each leg.
Leg Press
The vastus medialis, located on the lower, inner portion of the quadriceps muscle, is one of the most important knee stabilizers. In fact, a 1997 study published in the "Journal of Medicine and Science in Sports and Exercise" detailed muscle activation in different skiing styles and turn shapes. Lead author Robert Hintermeister reported that parallel skiing required significant vastus medialis activation.
Samantha Schoeneman, a physical therapist and Pilates instructor at the Alpine Physical Therapy Clinic in Missoula, Montana, advises skiers to perform closed chain leg exercises on the Pilates reformer, but you can also use the leg press machine. Closed chain exercises keep your feet in fixed position. They apply stabilizing compression forces to the knee, which contribute to joint health. Since this muscle group only activates during the last 20 to 30 degrees of extension, minimize the exercises range of motion. If a leg press or a reformer is not available, perform one-legged mini squats. Do three sets of 12 repetitions.
References
- Vermont Ski Safety: Tips For Knee-Friendly Skiing
- Ski-Injury: Alpine Ski Injuries
- Journal of Medicine and Science in Sports and Exercise:Muscle activity in wedge, parallel, and giant slalom skiing
- Pilates Coreterly: Skilates: The Core of Ski Conditioning & Injury Prevention
- DC Ski: Common Skiing Injuries
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