ACL prevention

As someone that thinks they tore their ACL yesterday... Lower your DIN

Anterior patella popping under full extension... has me worried.
 
I’m not an expert but what I do is I stretch a bit before skiing, then I take a few mellow laps to warm up my feet (carving is fun and a good way to warm up) and then stretch some more. Gradually start doing harder stuff once your legs are fully warmed up.
 
Strong posteriors chain and quads . Get in the gym. Having everything around the ACL be as strong as possible is always good Also I would a lot single leg stability stuff single leg RDLs and squats on a balance ball.
 
14339025:Quaggy said:
As someone that thinks they tore their ACL yesterday... Lower your DIN

Anterior patella popping under full extension... has me worried.
Click to expand...

yep, other than strengthening exercises, this is your best bet

the high din ego trip ain't worth a knee reconstruction
 
Idk but I feel like jumps fuck your knees. Like every time I’ve ever eaten hard shit was on a jump I feel like you’re way more prone to getting injured on them vs. rails.

Or maybe I just suck at jumps.
 
1, Workout, although there aren't exercises that directly strengthen your acl, mcl, lcl, pcl (although you can isolate your patellar tendon) if you strengthen all the muscles around it not only will the bone and muscles get stronger but it'll encourage all that good stuff to get stronger. It obviously takes alot of time and results aren't immediate but it will def help. You could go to a PT clinic and ask if they have any injury prevention programs.

I personally find trying to balance on a half ball to help ( I'm recovering from a tib fib break) and I feel more burning in the ligaments around my knee then I do in my calves and quads.

2, Don't crank your din up because of ego, you'll end up crushing your own ego after breaking/tearing something

3, I haven't used knee bindings nor know everything about them but from what I know investing in a good binding with good elastic travel can reduce torque on tib fib and knees. Aslong as the binding has 180 degree releasing (which most do).

4, Replace your bindings often (Every 5-7) years, I broke my leg pretty bad because I was using a 7 yr old binding which did seem to release fine until it didn't (If u wanna see I can link an x ray just lmk)

5, Try to stretch often, not only before you ski but try and become more flexible than you already are (I'm super stiff) but not to the point where you stress out your ligaments too much and possibly loosen tendons by prematurely pushing yourself (take it slow)
 
While skiing you need to prevent force y creating a moment about the z axis as shown in the image. That is doing the ACL tearing sir. Please be mindful.
 
14339130:Nixx said:
3, I haven't used knee bindings nor know everything about them but from what I know investing in a good binding with good elastic travel can reduce torque on tib fib and knees. Aslong as the binding has 180 degree releasing (which most do)
Click to expand...

I have used them. They come with their own set of problems. Due to the plane of release laterally I had a massive pre release problem when skiing hard on moguls or in the back country and woods . They where also heavy (I think this may have been resolved) (also I would never ski pivots because of the weight but I think they are roughly the same none the less). That being said they are effective at greatly reducing the odds of an ACL tear. I retired them because of the weight and I didn’t want to risk death because I was released on a big line or going fast. To each there own.
 
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