Help patients stay injury free during the ski season
ACL injuries are among the most common injuries occurring 100,000-200,000 times per year. Among skiers, recreational alpine skiers have the highest incidence of ACL ruptures. Since the majority of these injuries are non-contact, providing patients and clients with a preventative exercise program can limit their risk for injury.
Here are some of our favorite ACL injury prevention exercises:
#1: Side Plank with Abduction to improve core and hip strength
Start in a side plank position. Lift your top leg as high as possible, pause for a moment, and then lower it back down. Repeat for prescribed repetitions and sets.
#2: Tilt Board Squats are a great exercise to improve balance and stability of the ankle and knee.
Step onto the balance board with your feet parallel and pointed forward. Begin to sit back with your hips. Your knees should be tracking over your toes. Don’t let your knees collapse inward or move too far out to the side. Repeat for prescribed repetitions and sets.
#3 Single leg Hip Bridges are a great way to strengthen the glutes and hamstrings.
Begin lying on the floor, facing up. Extend arms to sides. Bend knees with feet firmly on floor. Lift one foot off floor until leg is straight. Raise body by extending hip of bent leg, keeping extended leg and hip straight. Return to original position by lowering body with extended leg and hip straight. Repeat for prescribed repetitions and sets.
#4 Box Step Down helps to build strength and stability of the lower body.
Start by stepping onto a box or step with your feet parallel and pointed forward. Then shift weight to one foot. Stand on the elevated surface by straightening leg and pushing body upward, shifting your weight to one leg. Step down slowly attempting to touch heal to floor. Return to start position and repeat for prescribed repetitions and sets.
#5 Stability Ball Hamstring Curls combine dynamic stability and isometric hamstring strengthening.
Lie supine placing the backs of your ankles and heels on the top of a stability ball. Extend your arms out to your sides. Activate core muscles and form a bridge position maintaining a straight plank-like position. Keeping hips and low back straight, bend knees, pulling heels toward rear end. Allow feet to roll up on to ball. Lower to original position by straightening knees. Repeat for prescribed repetitions and sets.
All of the displayed exercises above are easy to perform and include minimal equipment and risks if performed as described.
Interested in learning more about ski and snowboard injuries? Watch our course: Preventing Ski and Snowboarding Injuries while Maximizing Performance with Naomi Albertson, MD. Free access for WebExercises members.