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Download-My-AppsThere are a lot of factors that contribute to knee and ACL injuries.
Download-My-AppsI am specifically interested in the muscular activation patterns in ACL injury prevention. When you watch skiers jump or turn, you can make a pretty good guess to who might tear their ACL. They can be easily re-trained through mechanical corrections or given corrective exercises to teach them the proper muscular activation patterns.
Jabronysorry hp123 all that cum you've been swallowing isn't gonna help your knees. might want to try glucosamine. I'm super stoked for your next edit
ChrisHarperI am confused with what you mean about guessing at-risk skiers for jumping. Sure it's obvious watching someone make turns with bad form in the backseat all the way down the hill, but unless a skier has consistently backseat/sketch landings then I'd say chances of injury are fairly random.
Also, what corrective exercises would you recommend for muscular activation?
Download-My-AppsI guess that depends on the level of skier. Chances are a high level park skier has fairly good mechanics, so in their case the injury can be seen as 'random' and is simply caused by the skier's error (Overshoots jump, undershoots jump or over rotates or under roates). At their level they may still have mechanical errors that contribute to injury. This could be caused by compensation because of a repetitive movement in skiing or just a bad fundamental habit that has never been addressed.
The ACL screening is probably most effective on skiers who are in the semi-competitive stages, so those who are displaying either mechanical or biological risk factors can be corrected and avoid an early injury. Its one thing to tear your ACL doing double cork 14 on an 80ft jump, at that stage you are taking a known risk. But many (particularly teenage female skiers) sustain ACL injuries on small features, doing simple tricks, need to be addressed.
If we look at landing mechanics (assuming its a 10ft jump and the speed has been consistent all day). If you see a skier who consistently lands either: backseat, with a stiff knee, with the knees collapsing inwards, knees collapsing outward or with excessive forward bending of the knees they are displaying the mechanical risks factors to ACL injury.
Obviously, the easiest fix is coaching the skier to land safely. But often the skier doesn't have the motor control to do so, so thats where the corrective exercises come in. The exercises are situation dependent, but in general you want to activate the glutes, hamstrings, and medial quads. How you set up the exercises is totally athlete dependent but..
Basic exercises that target them could be:
- Hinge hips (intro to dead lift).
- Clam Shells.
- Half kneeling stabilization.
- Crab walks.
- Intro to squats or full squats.
I am in the works of making a website on this, where I am putting info on the mechanical causes of ACL injuries, Ski specific injury causes, and exercise prevention. (Videos will be provided).
I'll post it up when its done in a few weeks :)
epapageorgesThat sounds awesome! I would be stoked to check it out when it's finished!
Download-My-AppsHere it is, still a work in progress but hopefully it helps!
http://www.ski-knee.com/
Download-My-AppsI guess that depends on the level of skier. Chances are a high level park skier has fairly good mechanics, so in their case the injury can be seen as 'random' and is simply caused by the skier's error (Overshoots jump, undershoots jump or over rotates or under roates). At their level they may still have mechanical errors that contribute to injury. This could be caused by compensation because of a repetitive movement in skiing or just a bad fundamental habit that has never been addressed.
The ACL screening is probably most effective on skiers who are in the semi-competitive stages, so those who are displaying either mechanical or biological risk factors can be corrected and avoid an early injury. Its one thing to tear your ACL doing double cork 14 on an 80ft jump, at that stage you are taking a known risk. But many (particularly teenage female skiers) sustain ACL injuries on small features, doing simple tricks, need to be addressed.
If we look at landing mechanics (assuming its a 10ft jump and the speed has been consistent all day). If you see a skier who consistently lands either: backseat, with a stiff knee, with the knees collapsing inwards, knees collapsing outward or with excessive forward bending of the knees they are displaying the mechanical risks factors to ACL injury.
Obviously, the easiest fix is coaching the skier to land safely. But often the skier doesn't have the motor control to do so, so thats where the corrective exercises come in. The exercises are situation dependent, but in general you want to activate the glutes, hamstrings, and medial quads. How you set up the exercises is totally athlete dependent but..
Basic exercises that target them could be:
- Hinge hips (intro to dead lift).
- Clam Shells.
- Half kneeling stabilization.
- Crab walks.
- Intro to squats or full squats.
I am in the works of making a website on this, where I am putting info on the mechanical causes of ACL injuries, Ski specific injury causes, and exercise prevention. (Videos will be provided).
I'll post it up when its done in a few weeks :)
