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How to not tear my ACL

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dubtwo
Posts: 590 - Karma: 114
I am reading more and more threads lately about people who tore there ACL's skiing. I pretty mich don't want to tear mine. 6 months recovery and no skiing sounds like hell! So, I was wondering if there were any ways I could strengthen my knee before the season and during the season to ensure I don't tear it. I hope other people learn from this too.
Nov 8 2011 8:50PM
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a_pla5tic_bag
Posts: 9215 - Karma: 5,398
don't turn the part of your leg inferior to your kneecap independently of the part superior to it?

also don't ride your bindings too high and land right.
Nov 8 2011 8:54PM
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tBatt
Posts: 9632 - Karma: 580
Pretty much this. Set your DINs properly and that will significantly reduce the chances of it.
Nov 8 2011 9:03PM
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loganimlach
Posts: 5132 - Karma: 14,054
bam. i blew mine because my dumb ass had my din on 13 and my ski didn't properly release.
Nov 8 2011 9:06PM
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zerospinskier
Posts: 4867 - Karma: 350
Work out and stretch your legs a lot before and during ski season. Don't forget the abductor/adductor work outs. They make you look stupid and girly, but they are essential to keeping those muscles strong.

Also, if you have problems pre-releasing, don't keep cranking your din to infinity. Check to make sure your forward pressure setting stays in spec first. Then if it keeps happening, trash that binding. It clearly isn't made for the pressures of freestyle skiing. Go get something with more elasticity that will hold you in on strained switch landings and clashes with rails, while still remaining at a low din setting.
Nov 8 2011 9:24PM
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RockNRollNghtClb
Posts: 2013 - Karma: 2,509
i  cant imagine anythinworse than tearing my ACL this iw a well needed thread
Nov 8 2011 9:27PM
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crawley
Posts: 605 - Karma: 729
Spinal Injuries are worse than a torn ACL so you know.


OP- Plyometrics. That's your best bet for ACL immortality. Once-twice a week all off season and you'll be made of steel. Box jumps, one legged bounding, figure 8s, squat jumps, etc...
Nov 8 2011 9:45PM
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DR.SHRED
Posts: 2134 - Karma: 503
well i ride the fks on a 10 din infront 12back but i tore my acl by overshooting a jump to ice and i think  the force fucked up my knee not the binding  
Nov 8 2011 9:56PM
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ReignMan
Posts: 1852 - Karma: 226
just dot fall. Thats what skilled people do.
Nov 8 2011 10:15PM
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GNARZILLA
Posts: 172 - Karma: 132
Don't ski drunk and hit a 30 foot gap. This was taken 5 days after reconstructive ACL surgery.
Click for larger image
Nov 9 2011 2:51PM
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five0
Posts: 11466 - Karma: 36
wear a lifejacket.
Nov 9 2011 3:06PM
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howlongcanausern
Posts: 4982 - Karma: 1,737
get full tilts
Nov 9 2011 3:13PM
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snowman_715
Posts: 15 - Karma: 10
keep your dins low or within the specs provided (google the DIN chart if you need to) and stretch. avoid landing flat and with your knees pointed inwards.
Nov 9 2011 3:14PM
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GayWolf420
Posts: 37380 - Karma: 119,949
Keep your dins at a moderate level. Not too high and not to low. Also hit the gym so you can build up leg and knee strength and muscle.
Nov 9 2011 3:18PM
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mixinup
Posts: 45 - Karma: 10
dont land backseat. Try to be perfect
Nov 9 2011 3:21PM
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cobra_commander
Posts: 16909 - Karma: 4,686
Get in shape?

Seriously, your body is amazing at adapting to the various stresses placed on it, IF you inoculate to them. Doing things like running, lower body lifting, biking, etc. will help strengthen not only your muscles but also your tendons and ligaments.

You also want to improve your mobility, you don't want your muscles and ligaments tight or short. Stretching, mobility exercises and the such will help improve performance and reduce injuries.
Nov 9 2011 3:32PM
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a_pla5tic_bag
Posts: 9215 - Karma: 5,398
truth^
Nov 9 2011 3:34PM
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cobra_commander
Posts: 16909 - Karma: 4,686
The big thing is to build up rather then just jump into it.
Nov 9 2011 3:36PM
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Greenish
Posts: 2047 - Karma: 367
keep your hamstrings strong. the hamstring protects your ACL and is often times neglected. Strong quads are also important so you want to keep both muscles in equally good shape.
Nov 9 2011 3:41PM
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TheGnarwhal
Posts: 871 - Karma: 49
knee strengthening exercises for sure.. Squats, one legged squats, leg raises/side raises and hopping on the exercise bike for a couple hours a day..
Nov 9 2011 3:42PM
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BskiP
Posts: 1369 - Karma: 223
Epicly winning. But seriously most people on here are exactly on point. Stretch, build muscle whether that's from biking or running or gym time or all of the above, the right din, and good form!
Nov 9 2011 4:16PM
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MikeVicksTOPDOG
Posts: 339 - Karma: 391
tha fuck happenend here? i had acl and meniscus reconstruction and it didnt look anywhere near as bad as that
Nov 9 2011 5:09PM
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B.Lyfe
Posts: 624 - Karma: 116
stay in shape. keep your hamstrings strong. if its sore wear a brace. and use reasonable din's


Nov 9 2011 5:11PM
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.fack.le.popo.
Posts: 108 - Karma: 23
BUILD UP YOUR MUSCLES. KNOW HOW TO FALL (ESPECIALLY SWITCH). DONT OVERDO THE DIN.

IM NOT SURE WHAT TO DO WITH MY DIN THOUGH. IT'S SET AT 12 BUT I STILL DOUBLE EJECT HALF THE TIME WHEN I TRY TO NOSEBUTTER.
Nov 9 2011 5:36PM
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GNARZILLA
Posts: 172 - Karma: 132
Yea i have know clue. Rough dr i guess?? I also had my meniscus repaired in that surgery. It was pretty rough. How did you tear your ACL?
Nov 9 2011 5:45PM
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Crispy.
Posts: 6109 - Karma: 7,683
Anyone want to tell me how to properly land switch?
Just like centered right? Or am i missing something?
Nov 9 2011 6:09PM
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BskiP
Posts: 1369 - Karma: 223
CHILL OUT THALL!!! AND IF YOU ARE DOUBLE EJECTING AT 12, ITS DEFINITELY A FORWARD PRESSURE ISSUE!!!
Nov 10 2011 11:45AM
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zachV2
Posts: 697 - Karma: 60
taking viagra helps....i think
Nov 10 2011 11:50AM
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becca.
Posts: 45 - Karma: 14
It's all about making sure the muscles around your knee are strong. I did my ACL 4 years ago and skied with it snapped until march when I had the reconstruction. As long as you keep the fibers in the muscles strong you have a reduced risk of snapping it in the first place. Eat right and do loads of squats, lunges and cycling to build up your legs properly.
Nov 10 2011 12:07PM
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quadbackscratch
Posts: 84 - Karma: 10
that looks alot more mellow then mine mine was fuccked ............ 4 times the size .......... i
Nov 10 2011 12:59PM
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SkierX
Posts: 16253 - Karma: 538
http://collingwoodchiropractor.blogspot.com/2010/11/ski-conditioning-injury-prevention-in.html

Some good information in there, particularly the part about backseat driving.
Nov 10 2011 1:37PM
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cobra_commander
Posts: 16909 - Karma: 4,686
I'm the fucking king of backseat driving. Usually the part where David Steele is in the drivers seat, and I make that bitch drive Grant and I places.
Nov 10 2011 1:49PM
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hendriab
Posts: 990 - Karma: 404
no, you should want your ligaments tight and short....so they provide stability.  whats the point of have a lax ligament.
Nov 10 2011 2:29PM
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cobra_commander
Posts: 16909 - Karma: 4,686
have no idea if you are retarded and serious, or less retarded and trolling...
Nov 10 2011 2:44PM
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hendriab
Posts: 990 - Karma: 404
neither, i want my ligaments tight and short (as opposed to long or stretched out at least....)so they hold bony segments in optimal congruency....not trying to hate...why, what are you thinking?
Nov 10 2011 2:52PM
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cobra_commander
Posts: 16909 - Karma: 4,686
I want mine short(ish) but loose and flexible, so that I can get good range of motion out of my joints.
Nov 10 2011 2:57PM
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hendriab
Posts: 990 - Karma: 404
haha yup im pretty sure were saying the same thing, but just using different terminology.  Originally I had though you were implying you wanted your ligaments elastic and loose like a muscle fiber.  It was not my intention to originally imply that ligaments preform best when shortened to a length that inhibits full joint ROM, so thats my bad. 
Nov 10 2011 3:29PM
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DubV134
Posts: 1541 - Karma: 690
all that plus the best exercises for knees are knee extensions and hamstring curls. but the easiest and best way to get your knees ready for skiing is wall sits, lots of them for as long as you can. exercise bike is decent but if you wanna be serious get on a stair master..... i have had 3 knee surgeries (one reconstructive) due to dislocating my patella
Nov 10 2011 3:33PM
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DubV134
Posts: 1541 - Karma: 690
all that plus the best exercises for knees are knee extensions and hamstring curls. but the easiest and best way to get your knees ready for skiing is wall sits, lots of them for as long as you can. exercise bike is decent but if you wanna be serious get on a stair master..... i have had 3 knee surgeries (one reconstructive) due to dislocating my patella
Nov 10 2011 3:33PM
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DubV134
Posts: 1541 - Karma: 690
^doubled up?... not my fault
Nov 10 2011 3:34PM
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