Ligament injuries, especially those in the knee, are some of the most common injuries experienced by downhill skiers. A ligament tear occurs when the ligament is overstretched to the point of rupturing. This injury is often accompanied by a popping sound during the tear and followed by swelling. Ligament tears range from mild, requiring rest and short-term physical therapy, to severe, requiring surgery. How soon you are able to ski after tearing a ligament depends on the severity of your injury and your doctor's advice.
Step 1
Consult your doctor or physical therapist about a plan of action for returning to skiing after your ligament tear. This may include bed rest, surgery, the use of crutches while walking and a period of physical therapy.
Step 2
Perform gentle targeted exercise to strengthen the muscles around the site of your ligament tear. For example, if you tore a ligament in your knee, do leg extensions to strengthen the quadriceps, hamstring curls, stepups for total-leg strength and calf raises.
Step 3
Work on your balance, which will have been negatively affected by a ligament tear. If the tear occurred in your ankle, practice standing on one foot on the ground and progress to standing on one foot on an unstable surface, such as a Bosu ball or a balance board.
Step 4
Improve your agility with jumping exercises, including front-to-back jumps and lateral jumps. The lateral movements especially mimic the movement of skiing. Start out gradually, by just stepping side to side and front to back, and slowly increase the challenge of your training as your agility and leg strength improve. When you are feeling very strong, jump off of and onto a Bosu ball or between two Bosu balls placed next to each other.
Step 5
Wrap your injured joint in a brace or a supportive elastic bandage to provide more support when you get back out on the slopes.
Step 6
Spend your first day or two on the slopes easing back into the skiing motions. Make sure you are adequately warmed up before moving onto anything more challenging than a beginner slope.
Step 7
Avoid taking any chances during your fist season back on the slopes. Although a minor ligament tear can heal very quickly, a more serious injury could take a year or longer to fully heal.
Tips and Warnings
- Always consult your doctor before returning to skiing after a ligament tear.
Things You'll Need
- Weights
- Bosu ball or balance board
- Brace or supportive elastic bandage
