Dryland for ACL Injury Prevention

Now is the time for pre-season alpine preparation. To effectively be proficient as a ski racer you need to be in top, physical shape, from head to toe! Often I will hear an athlete say, "I've been working out" and I will inquire what they are doing only to find out that they have been doing all upper body strength workouts with a little running on the side. Come on guys! We're ski racers not body builders! Let's focus on those legs! Which brings us to that joint between your feet and hip....the knees.

All athletes have to be conscious about their knees during sport participation but ski racers are particularly susceptible to knee injury. ACL tears occur in 1 out of 50 high school female athletes, and 1 out of 10 female collegiate athletes. The higher the level of competition, the greater the risk of ACL tears. That number is higher for ski racers.
What can you do? Focus. The main mechanism of most injuries stems from improper alignment and weak muscles that support the ACL in its function. Athletes need to be aware of their anatomical challenges (are we knock kneed, bow legged, toes out, toes in, etc.). We need to incorporate drills and exercises into our workouts that bring awareness to our strength and alignment. Also, by practicing proper technique during these exercises we develop muscle memory that translates into our skiing. Not only does this muscle memory help with injury prevention it makes us faster. Imagine tucking the flats of any downhill with proper knee alignment. Proper alignment=flat ski!
Desert Orthopedic in Bend, Oregon along with Rebound Physical Therapy have developed a program that consists of 18 different exercises that focus on alignment, balance and strengthening of the leg and muscles surrounding the knee joint. The workout takes a total of about 20-30 minutes to complete. Dr. Cara Walther (a former ski racer) of Desert Orthopedic is conducting a research project involving 1000-1200 alpine athletes to examine if the KneeBOUND workout reduces the incident of ACL injury. The study will look at demographic data that will show trends in injuries, age, and level of skiing. This project is on the cutting edge of ACL science and a valuable asset to any program or athlete. The link for Desert Orthopedic and contact information for the KneeBOUND program are included in this post.
Ultimately, you have a responsibility to yourself to engage in a complete Dryland program that will not only help you ski strong but give you extra insurance against injury. Employ an expert to help you craft the perfect program for your physical make-up.
Desert Orthopedic 1303 NE Cushing Dr. Ste 100, Bend, OR 97701, Phone 541-388-2333